I decided to change things up a little this morning by going with heavier weights. I was exhausted that I had no chance of finishing the bonus round. It still was a great work-out.
Shoulders & Arms
Alternating Shoulder Press: (40lbs) 1st Time 10; 2nd Time 8
In & Out Bicep Curl: (40lbs) 1st Time: 10; 2nd Time 8
Two Arm Tricep Kickback: (25lbs) Time 12; 2nd Time 10
Deep Swimmer Press: (40lbs)1st Time 10 2nd Time 8
Concentration Curls: (40lbs)1st Time 8; 2nd Time 8
Chair Dip: 1st Time 30; 2nd Time 20
Upright Row: (25lbs) 1st Time 12; 2nd Time 12
Static Arm Curl: 1st Time: (25lbs) 16; 2nd Time 16
Flip-Grip Triceps Kickback: (20lbs)1st Time 10; 2nd Time 10
Seated 2-Angle Shoulder Fly: (20lbs)1st Time 16; 2nd Time 16
Crouching Cohen Curl:(25lbs) 1st Time 12; 2nd Time 10
Lying Down Triceps Extension:(40lbs) 1st Time 8; 2nd Time 8
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 25
Wide Leg Sit-Up: 25
Fifer Scissor: 25
Hip Rock-n-Raise:20
Heels To Heaven: 20
Roll Up/V-Up Combo: 20
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist: 50
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