Getting in Shape 13

Everything is firing on all cylinders. I had an amazing arm day. Got the left at to almost the full program. The last set of the super set I dropped from 15 to 10lbs but everything else was full bore. 

Song of the day: Le Perv - Carpenter Brut

The Plan

3 day split

Warm Up:

Treadmill until warm

Stretch

Upper Body: 

Bent Over Row 4x6 30

1 Minute Push Ups

Bench Press/Dumbell 5x6 2 10s

Wide Grip Pull Down 4x6 88

Tricep Pull Downs

Super Set Curls/Bench 3x10 15

Lower Body: 

Dumbbell Bulgarian Squat 3x10 12.5lb

Squats 4x6 15 each

Leg Press 4x6 80 each leg

Leg Extensions/Curls 4x6 110

Jumping Split Squats 

Core/left-side fix: 

Plank (1 Video per side) 2x2minutes

Crunches

Rope Pull Down

Leg Raises 4x10-15

Left arm stretches/technique with 10-5lb 

Short Day:

Lower Body: 

Normal Squat

Leg Press

Upper Body: 

Super Set Curls/Bench

Bent Over Rows