10_13 Mon Bench, Back, Sqaut, Arms RE at work

Z Health 10 min

DB Bench (Incl) (flat did not test well)
40 x 12
45 x 11
50 x 7 --fast

Cybex rows (CSR style seated, but don't use support pad)
130 x 17
150 x 17
150 x17

BW squats (fast)
BW x17
BW x 16
BW x13

EZ bar curls (standing)
65 x 12
65 x 10
65 x8
65 x10


At the end
Overhand rope ext
8 x 12/10 // BW push ups elbows out to bar x 13 both FAST, came up off bar on pushups

done
total time about 30 min for lifting, circuit style