40 minute cardio this morning (as soon as I woke up): 10 minute run followed by 30 minutes on the elliptical
6 PM workout:
I started off with a 10 minute warmup on the elliptical
overhead lat pullover using a dumbbell; dumbbell pullover (2 sets of 15 reps)
wide grip pull down (2 sets of 15 reps)
1 arm dumbbell rows (2 sets of 15 reps)
seated wide grip cable row to chest (2 sets of 15 reps)
barbell dead lifts (2 sets of 15 reps)
hamstring curls (3 sets of 12 reps)
50 crunches
50 bicycles
30 horizontal leg raises
End workout with 10 minutes on the stair master (level 7-10)
I would recommend supplementing with branched chain amino acids (BCAA's) during the workout, in order to saturate the muscles with these proteins that are essential for building muscle.
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