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arms
Posted on: 2012/01/08, 04:54 PM
seated dumbbell curls 20x5 lbs-20x10 lbs-20x15 lbs 15x25 lbs-12x30 lbs
seated dumbbell overhead extensions 20x5 lbs 20x10 lbs-20x15 lbs 15x25 lbs-12x30 lbs
hammer curls 20x5lbs-20x10 lbs- 20x15 lbs-15x25 lbs-12x30 lbs
lying dumbell triceps extensions 20x5 lbs-20x10lbs-20x15lbs-15x25 lbs-12x30 lbs
dumbbell kickbacks 20x5 lbs-20x10 lbs-20x15 lbs-15x25 lbs-12x30-lbs
wrist curls 20x 5lbs- 10 lbs -15 lbs
reverse wrist curls 20x5lbs- 10 lbs- 15 lbs
crunches 3 sets of 20
twisted crunches 3 sets of 2o
hypers 3 sets of 20
twisted hypers 3 sets of 20
lying leg tucks 3 sets of 20
lying side leg tucks 3 sets of 20
lying side leg lifts 3 sets of 20
superman 3 reps 1 minute each
downward facing dog 5x
stretch
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