Thursday, February 17, 2005

Back
Seated rows (cable): 3 x 10/8/8 @ 60/70/70 lbs
Lat pull downs: 3 x 10 @ 60 lbs
Hyperextensions (lever): 3 x 10 @ 110/120/120 lbs

Abs
3 x 20 bicycles
3 x 10 teasers
3 planks (held for 30 sec - 1 minute)
3 x 10 crunches in the roman chair @ 50 lbs

45 mins cross trainer
15 mins stationary bike

Wednesday, February 16th, 2005

Biceps
Barbell curls: 3 x 10/6/6 @ 35/45/45 lbs
Dumbell curls: 3 x 10/6/6 @ 15/20/20 lbs/arm
Preacher curls: 3 x 10 @ 20/20/30 lbs

Shoulders
Upright rows (bar): 3 x 10 @ 35/35/45 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs/arm

45 mins cross trainer
20 min treadmill (1.5 mile RUN!!, 5 min cool down)

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