I've been lifting for a while and wanted to change up my workout. I decided to give the Big Beyond Belief program. (All weight is in pounds)
Ramp 1-Week 1 Day 1 13-15 Reps 120 seconds rest
1-Arm DB Row:
BB Incline Press
Alt DB Curl
Standing Calf Raise (on machine)
Followed up by 10 minute walk on 3.0 speed.
I really took it easy on this day because it was my first day on the program and I wanted to hit the appropriate number of reps.