Warm-up: 15 minute cardio (brisk walk or bike ride)
Preacher Curls: 3 sets of 10 @ 10lbs
Bent-Over Dumbbell Rows: 3 sets of 10 @ 5lbs
Twists: 3 sets of 6
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Upright Row: 3 sets of 10 @ 5lbs
Fly: 3 sets of 10 @ 5lbs
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Back + Bicep Day
Warm-up: 15 minute cardio (brisk walk or bike ride)
Preacher Curls: 3 sets of 10 @ 10lbs
Bent-Over Dumbbell Rows: 3 sets of 10 @ 5lbs
Twists: 3 sets of 6
Upright Row: 3 sets of 10 @ 5lbs
Fly: 3 sets of 10 @ 5lbs