machine incline press 10x75, 90, 105, 125
barbell flat bench press 10x75, 125, 125, 165
reverse grip cable push downs 10x60, 80, 100, 120
closed grip bench press 10x70, 70, 90, 110
machine flyes 10x40, 60, 70, 90
cable crunches 120x10 3 sets each left right center
machine leg tucks 10z leg weight left right center
same with 10 lbs and then 15 lbs
machine crunches full range 10x80 10x80 10x100
machine crunches half range 10x120 10x160 10x170

walk 1/4 mile each warm up/cool down
1st mile 15:55
2nd mile 16:09

---

Comments