This morning at 0500 I did the following full body workout. All exercises were performed for 3 sets of 9-13 reps
DB Upright rows
Hammer Delt Press seated backwards
Rear Pec Dec
Bench press
Hammer Strength Incline Press
Fyes
Back Pulldowns
Close grip pulldowns
Rope pulldowns
Preacher Curl Machine
Pannetta Curl Machine
Reverse Incline curls
Pushdowns
Triceps Extension Machine (hands forward)
One Arm DB Triceps Extensions
Leg Extensions
Leg Curls
Standing Calf Raises
Knee-ins
Crunch Machine
Workout took 1.5 hours, did not go heavy due to joint pain. Felt good doing the workout. Maintained my rest between sets short. Planning on performing this workout after 1-3 days rest. Also planning on incorporating 20/9/6 reps scheme to the first exercise of each set.
