So here it is Wednesday Day 1, 4-16-14
Thursday day 2:
Arms and 30 minutes Elliptical
20 lb bicep curl - 16x
25 lb bicep curl - 12x
60lbs shoulder press machine 10 x
50lb Shoulder Press Machine 10x 2
40 lb Shoulder Press Machine 12x
30 lb shoulder press machine 12x
Tricep dips 20 x 3
C curl 20 lbs 8 x 3
Skull crushers 20 lbs 12 x 3
Obliques -
Figure 8 - 30x 15 lb
Side to side- 25 Each Side
Russian twists 10 lbs 50 - 2 x
Friday: Day 3
I taught my Core Cardio Class (HARD CLASS)
Saturday Day 4 - Chest / Arms
25 lb chest presses 10x 2
30 lb chest presses 5 x2
Reverse crunch on bench 10x 5
15 lb flys 12x 10x 10x
Chest press X :
20 lb 10x -
15 lb 15x
Reverse flys sitting - 15 lb 10x 3
30 lb Rows e/s 10 x 3
Oblique Figure 8 with 15lb 25x 3
Bicep curl 20 lb 10x 2 Es 8x
Dips 20 x3
Ab cardio - knees up arms across 20 x 3
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