Notes
3 sets of 10 reps Lat Pulldown at 100 lb
3 sets of combination overhead press at 45° and seated bicep curls with 20 lb dumbbells, 10 reps each
3 sets of bicep curls on 45° bence with 20 lb dumbbells
3 sets of 20 chest flyes with 20 lb dumbbells (I felt this in my left rotator cuff... ouch)
3 sets of 20 chest presses with 20 lb dumbbells (on flat bench)
3 sets of "21's" bicep curls with 15 lb dumbbells
3 sets of 10 tricep kickbacks @ 15 lbs
3 sets of 10 standing lateral raises with 10 lb dumbbells
4 sets of 12 single arm rows @ 30 lb.
3 sets of 12 squats @ 40 lb
3 sets of 12 of deadlifts @ 50 lb
1 set of one-legged squats @ 40 lb
4 sets of 30 crunches on stability ball
2 sets of leg press machine @ 175 lb
Still wanted to do more but hit my 1 hr time limit and had to go!