TGIF Workout

It's Friday so I've got to kick today's workout up a notch. I don't usually workout over the weekend except for a run on Saturday mornings. So, for today, nothings optional. I've got to make sure I maintain all the hard work I've done all week. I've worked too hard to let it go to waste for two days. So to kick the weekend off here's today's plan:

Squats; 2 sets of 12

Concentrated Curl; 2 sets of 12

Seated dumbbell military press; 4 sets of 15

Hammer curls; 2 sets of 12

Shrugs; 2 sets of 12

Standing upright row with band; 3 sets of 10

Standing calf raise; 2 sets of 12

Standing Full range lateral raise w/ band; 3 sets of 10

Barbell curl; 2 sets of 12

Standing close grip high rows w/band; 3 sets of 15

Standing overhead cable pull down with band; 4 sets of 10

Reverse grip pull down with band; 2 sets of 12

Regular grip pull down with band; 2 sets of 12

Step ups; 2 sets of 12

Dead lift; 2 sets of 12

Cable(band) seated row; 2 sets of 12

Hyperextension on ball; 2 sets of 12

Plank on knees; 5 sets of 20

Ab crunches w/ hands by head; 5 sets of 20

and for later just for fun...

Leg extensions with band; 7 sets to failure

Dumbbell lunges; 3 sets to failure

Leg press with band; 3 sets to failure

Walking lunges; 1 set to failure

Stair stepper (will be doing step ups instead) w/ dumbbell; 10 minutes

Jump lunges; 3 sets to failure

Step ups w/ dumbbell; 10 minutes