Today’s workout was the first upper body session since my shoulder surgery.  I tried to take it easy but I got bored…  Remember each workout can be scaled to your abilitites which is why the exact weights used are not listed – do what you can!  Rock on.

• Wide grip lat pull downs -> 4 sets, 12/15/12/15 reps SUPERSETTED with pull-ups -> 4 sets, AMRP (as many reps possible)
• Narrow grip barbell rows -> 4 sets, 12 reps SUPERSET-CYCLED with wide grip barbell rows -> 4 sets, 12 reps & incline dumbbell one-armed rows -> 4 sets, 10 reps
• Rope Pull downs -> 4 sets, 12 reps SUPERSETTED with decline bench abdominal twists (non-weighted) -> 4 sets, 25 reps
• Cable grip one-armed rows -> 2 sets, 12 reps SUPERSETTED with hanging abdominal leg raises
• One-armed planks -> 2 sets, 60 seconds (each arm)
• Two-armed plank -> 1 set, 60 seconds
• TREADMILL: 1 mile run moderate speed (I bounced between 6.0-7.0 mph)
• STAIRMASTER: 30 minutes, levels 8-10
• TREADMILL: 1/2 mile run fast (7.1 mph with a flat incline) followed by 1/2 mile incline walk (3.8 mph with an 8.0 incline)

**I focused on not doing too much pulling from high above due to my stitches though  it probably wasn’t too smart to do those pull-ups or lat pull downs…