[TJarv]

I got my a** handed to me today

Bent over rows - 6 sets of 3
Low row - 3 sets of 12
Wide grip pull downs - 3 sets of 15
Narrow grip pull downs - 2 sets of 20
DB shrugs - 3 sets of 15
DB flys - 3 sets of 20
DB shoulder press - 3 sets of 15

Row machine - 30 sec of max resistance then 30 sec rest for 20 min
Stair climber - 1 min of high speed then 30 seconds of slower speed for 80 flights of stairs