So my back was so sore from the shoulder work out that we did tri's and abs today.
Prone exercise ball overhead tricep extension: 2 sets, 50 lbs, 15 reps
Standing rope tricep extension: 2 sets, 40-30lbs, 12-10 reps
Free Motion Machine tricep extension: 2 sets, 50lbs, 12 reps
FMM Cross cable reverse grip tricep extensions: 2 sets, 40lbs, 12-10 reps.
Bar Tricep Extensions: 1 big drop set, 100lbs-50-40-30, 12 reps-12-10-10.
Decline ball crunches: 2 sets, 20 reps.
Decline ball side crunches: 2 sets, 20 reps.
Reverse decline 90 Degree cruches: 1 set 15 reps
Reverse decline (legs straight in the air crunches: 1 set 12 reps
Decline toe touch crunches: 1 set 10 reps
Bench leg lifts: 2 sets, 12 lbs, 15 reps.