Morning:

30 minutes: Row 30 seconds on/30 seconds off

Evening:

DB Bench/Curl Press

50s x 12

Curl/Press x 10 @ 30 lbs

60s x 12

Curl/Press x 10 @ 30 lbs

70s x 12

Curl/Press x 10 @ 30 lbs

75s x 12

Curl/Press x 10 @ 30 lbs

DB Bent Over Row

50 x 15 each side

60 x 15 each side

60 x 15 each side

60 x 15 each side

Squat

225 x 10

225 x 10

225 x 10

225 x 10