I've decided to up the intensity by adding 150 push-ups at the end of my resistance work-outs. I feel like my twitter avi looks! lol!!
Shoulders & Arms
Alternating Shoulder Press: 1st Time 8(40lbs); 2nd Time 8(40lbs)
In & Out Bicep Curl: 1st Time: 16(25lbs); 2nd Time16(25lbs)
Two Arm Tricep Kickback: 1 Time 10(20lbs); 2nd Time 10(20lbs)
Deep Swimmer Press: 1st Time 10(40lbs); 2nd Time 8(40lbs)
Concentration Curls: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Chair Dip: 1st Time 30; 2nd Time 28
Upright Row: 1st Time 10(40lbs); 2nd Time 10(40lbs)
Static Arm Curl: 1st Time 16(25lbs); 2nd Time 16(25lbs)
Flip-Grip Triceps Kickback: 1st Time 10(20lbs); 2nd Time 10(20lbs)
Seated 2-Angle Shoulder Fly: 1st Time 16(25lbs); 2nd Time 16(25lbs)
Crouching Cohen Curl: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Lying Down Triceps Extension: 1st Time 8(40lbs); 2nd Time 8(40lbs)
Shoulder Fly: 1st Time 16(10lbs); 2nd Time 16(10lbs)
Cogdon Curl: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Side Tri-Rise: 1st: 25 ea. side; 2nd: 15 ea. side
Push-Ups:
Regular Push Ups: 1st time: 30; 2nd Time 20
Military Push-Ups: 1st time: 30; 2nd time: 20
Diamond Push-Ups: 1st time: 30; 2nd time: 20
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 25
Seated Crunchy Frog: 25
Wide Leg Sit-Up: 25
Fifer Scissor: 25
Hip Rock-n-Raise: 25
Heels To Heaven: 25
Roll Up/V-Up Combo: 25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist: 50
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