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Posted on: 2014/08/04, 02:21 PM
by:
Mr_Geezer
dumbbell fly
15 x 40 lbs, 12 x 45 lbs, 10 x 50 lbs
horizontal pull ups
3 sets of 15
dumbbell bench press
15 x 70 lbs, 18 x 60 lbs , 20 x 50 lbs each arm
bent over dumbbell rows single arm
15 x 70 lbs, 18 x 60 lbs , 20 x 50 lbs
elliptical 30 minutes
side planks 3 sets one minute each
plank 2 sets of 2 minutes each
lying side leg raises 2 x 20
lying side leg tuck 2 x 20
push ups 1 set of 50 , 1 set of 45
lying straight leg lifts 2 x 20
bicycles 2 x 20
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