Cardio+Warm-up:+Treadmill+jog;+15+minutes,+55-60%

Warm-up superset:

Chin-ups: 1 set of 10-15 reps goal

  • assisted 40 pounds 12 reps actually

Push-ups: 1 set of 15 reps

Superset:

Barbell Curls (wide grip): 3 sets of 15, 12, 10

Standing One-Arm Dumbbell Triceps Extensions: 3 sets of 15, 12, 10 reps

Superset:

Incline Dumbbell Curls: 3 sets of 15, 12, 10 reps

Single-Arm Cable Push-Downs: 3 sets of 15, 12, 10 reps

Triset:

Reverse EZ-BarCurls: 3 sets of 15, 12, 10 reps

EZ-Bar Skullcrushers: 3 sets of 15, 12, 10 reps

Standing Kickbacks: 3 sets of 15, 12, 10 reps

 

Credit: https://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-1.html