Workouts
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<style> </style>Monday- Back/Biceps
7-20-09
Cardio- Treadmill- 40min, 10-15 incline, 3.1 speed, 760 Calories Burned.
Wide-grip pull downs – 5×10, 140lbs.
Bent over Rows- 3×12, 45lbs (bar).
Deadlift- 3×12, 135lbs.
Bicep Curl- 3×10, 60lbs
Hammer Curl-3×10, 40lbs
Wedsnday-Chest/Triceps 7-22-09
Incline Press-3×12, 135lbs.
Machine Flyes-5×12, 130lbs,145lbs,160lbs,175lbs,190lbs.
Flat Bench Dumbell Press-3×12, 100lbs.
Skullcrushers-3×15,20lbs,30lbs,40lbs.
Assisted Dips-3×15, 130lbs,125lbs,120lbs.
Machine Crunches-100x,75lbs
Thursday-Shoulders/Traps 7-23-09
Standing Shoulder Press-3×12,95lbs,105lbs,115lbs.
Seated side Lateral Raises-3×15,30lbs.
B/O Side Lateral Raises-3×15,30lbs.
Barbell Shrugs-3×15,95lbs,115lbs,135lbs.
Machine Crunches-100x,75lbs.
Cardio-Treadmill-20min,10-15incline, 3.1speed 400calories burned.
Machine Crunches-100x,75lbs.
Machine Back Ext-100x, 75lbs
Cardio-Treadmill-20min,15incline,3.1speed, 443 Calories burned.
Machine Back Ext-100x,75lbs.
Cardio-Treadmill-20min,15incline,3.1 Speed, 456 Calories Burned.
Machine Back Ext-100x, 75lbs.
