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full body
Posted on: 2012/11/06, 03:44 PM
Rotator cuff 5 and 10 lbs 2 sets
Cable crunches 15x 75 lbs 15x90 lbs
crunches 15x 20 lbs 15x25 lbs
lying side leg raises 2 sets of 15
lying side leg tucks 2 sets of 15
dumbbell hammers 15x 25 lbs 15x30 lbs
dumbbell lying triceps extension 15x25 lbs 15x35 lbs
seated curls 15x 25 lbs 15x 35 lbs
triceps cable push down 15x 75 lbs 15x 90 lbs
dumbbell incline press 15x70 lbs 15x80 lbs
machine flat bench press 15x 90 lbs 15x 105 lbs
wide grip machine pulldowns 15x 90 lbs 15x 105 lbs
machine seated press 15x 90 lbs 15x 105 lbs
machine flys 15x 60 lbs 15x75 lbs
machine leg press 15x150 lbs 15x 180 lbs
single leg machine calf raises 15x135 lbs 15x 150 lbs
seated leg lifts 15x135 lbs 15x 150 lbs
single leg hamstring curls curls 15x45 lbs 15x60 lbs
Warm up and cool down 5 minutes each on treadmill
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