Chest
Paramount press: 3 x 8/8/6 @ 60/50/50 lbs
Pec Dec: 3 x 10 @ 35 lbs
Incline bench press (lever): 3 x 8/8/8 @ 25 lbs

Shoulders

Whoopsies. A little haitus there.

Today

Legs
Squats in smith machine: 3 x 10 @ 50lbs (plus bar)
Leg press on sled: 3 x 10 @ 80 lbs
Lunges: 2 x 15 (per leg) holding a 15lb dumbell in each hand
Donkey raises: 3 x 10 @ 100lbs
Leg Extensions: 3 x 8 @ 75/60/60lbs
Leg curls: 3 x 10 @ 70/70/70lbs

Abs
60 bicycles
3 x 15 hanging knee raises

No cardio because my legs felt like rubber after the workout. So, I went for a tan instead. :)

Monday:

Chest
Paramount press: 3 x 10/6/10 @ 60/70/60 lbs
Decline chest press: 3 x 8/8/8 @ 25/25/25 lbs
Pec Dec: 3 x 10/10/10 @ 35/45/45 lbs

Back
Seated cable rows: 3 x 10/8/8/ @ 30/35/35 lbs
Lat pulldowns: 3 x 10/10/10 @ 70 lbs
Bent over rows: 3 x 8/8/8 (per arm) @ 12 lbs

45 minutes walking (3.8mph) on the treadmill with a couple 5 minute running sessions @ 7.0mph. The chick beside me was running consistently at 7.7mph, for like over 30 minutes. What a MACHINE.

Shoulders
Shoulder press: 3 x 10/10/8 @ 30/40/50 lbs
Lat raises: 3 x 10 @ 10/12/12 lbs
Upright row: 3 x 10 @ 35/35/35 lbs (bar)

Triceps
Kick backs: 3 x 10 (each arm) @ 10/10/10 lbs
Overhead press: 3 x 10 @ 20/30/30 lbs
Cable pushdowns: 3 x 10 @ 30/30/30 lbs

25 minutes walking on the treadmill @ 3.8mph

Going for a swim now!

Wednesday: Biceps & chest, 45 minutes walk on treadmill

Friday:

Legs
Leg extensions: 3 x 10 @ 60/60/75 lbs
Leg curls: 3 x 10 @ 70/80/80 lbs
Squats in the Smith: 3 x 10, 25lbs plate on each side + the 40lb bar
Donkey raises: 3 x 10 @ 100/120/120 lbs
Lunges: 2 x 15 @ 15lbs each hand

Abs
Crunches with medecine ball: 3 x 12
Hanging knee raises: 2 x 20

My legs hurt for DAYS after that leg workout. Whew.

Tuesday: Pilates body sculpting class

Monday

Biceps
Seated free weight curls: 3 x 12/4/3 @ 15/20/20 lbs
Standing bar curls: 3 x 10/8/8 @ 35/45/45 lbs
Preach curls: 3 x 10/10/10 @ 20 lbs

Chest
Paramount press: 3 x 8/8/8 @ 60/60/50 lbs
Apex chest press: 3 x 8/8/8 @ 35 lbs
Pec Dec: 3 x 10/10/10 @ 35/35/35 lbs

20 minutes walking on treadmill @ 3.6mph

Legs
Leg Extensions: 3 x 12/8/8 @ 45/60/75 lbs
Seated leg curls: 3 x 10/8/8 @ 60/70/80 lbs
Smith squats: 3 x 12/12/12 @ 50 lbs
Donkey raises: 3 x 10/10/10 @ 80/100/100 lbs
Dumbell lunges: 2 x 15/15 (each leg) holding 15 lbs in each hand

Cardio
Treadmill walking 40 minutes @ 3.8-4.0 mph

Friday: Triceps, Shoulders

Tri's
Assisted tricep dip: 3 x 12/10/8 @ 10/8/6
Kickbacks: 3 x 10 (each arm) @ 10/10/10 lbs
Apex Overhead press: 3 x 10 @ 15/25/25 lbs

Shoulders
Upright row: 3 x 12/10/4 @ 25/35/45 lbs
Lateral raises: 3 x 10/8/6 @ 10/10/10 lbs
Shoulder press: 3 x 10/4/4 @ 30/60/60 lbs

Walked for 40 minutes on the treadmill @ level 4.0mph

Wednesday: Biceps, Back, Chest. 35 mins treadmill

Tuesday: Pilates body sculpting class