workout plan post up!!!!! per day!!!!

1swolpanda

back and core:
warmup: c2 rower 1500 meters x 3(minute rest)

circuit #1: 5 rounds(1 min rest between round, no rest between station)
seated row: 5 reps at 125% max
bent over row: 10 reps at 75% of max
c2 rower: 500 meter sprint

circuit #2:5 rounds(30 sec rest between round, no rest between station)
lat pull down: 5 reps of 125% of max
cable front pull down extended: 10 reps at 75% of max
dumbell pull over: 15 reps light weight full range of motion

circuit #3:until failure
weighted leg lifts: 25 reps
weighted obliques: 25 reps
abb roll out: 25 reps
clocks: 10 reps
toes 2 bar: 10 reps
weighted sit up: 15 reps
negative crunchs:(5 sec down) 10 reps

cooldown:
anything until heartrate drops down to under 120




the lifting plans will be done by the day, im only posting up one workout a day even though i do 2, if u want both just add me