Saturday

Tabata, Deadlift, Pushing & Pulling

Thursday's Workout

Warmup
Elliptical Trainer Tabata Protocol: 20 sec @ 90 rpm/10 sec @ 55 rpm x 8

Full-Body
Deadlift x 6 @ 135
Deadlift x 5 @ 155
Deadlift x 4 @ 185
Deadlift x 3 @ 205

Superset 1
Machine Pullups x 6 @ -160
Machine Dips x 6 @ -110
Machine Pullups x 5 @ -150
Machine Dips x 5 @ -100
Machine Pullups x 4 @ -140
Machine Dips x 4 @ -90
Machine Pullups x 3 @ -130
Machine Dips x 3 @ -80

Superset 2
Close-hands Pushups x 10
One-Arm Cable Row @ 50# x 10/10
Close-hands Pushups x 8
One-Arm Cable Row @ 50# x 8/8
Close-hands Pushups x 6
One-Arm Cable Row @ 50# x 6/6
Close-hands Pushups x 4
One-Arm Cable Row @ 50# x 4/4

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