rbault’s BodyBlog

Xylitol hmmm. I just discovered this wonderful natural sweetner and I love it. I use it in making oatmeal cookies, cottage cheese-fruit smoothies, coffee, tea, and lemonade. No more splenda or artificial sweetners…this means no whey supplements with a bunch of chemicals in it. I am now on strictly eggwhites and lean meat as my protein source. I add eggwhites to my berry smoothies and 1/4 cup of cottage cheese. I subsitute mayo in my chicken and tuna salad for eggs, olive oil, and plain yogurt…the taste is pretty good.

 According to the website: http://www.ahealthyme.com/WaistHip.do

I have discovered my shape is  currently an Avocado… I hope to have a more hourglass shape and V-taper as my bodyfat is reduced…I am anxious to see what my true shape is under the fat. I know that we all can alter our shape with muscle and fat to some point, but trying to fit a square into a circle is simply impossible. Every woman has her own shape and often depending on muscle and bodyfat it can seriously change the shape…but genetically under the fat there is only so much that can be done to change your shape due to muscle and bone structure. This website is a great tool to see what body shape you have. When I was heavier 215 lbs size 16W I was an apple shape for sure… Unlike the pear (where fat is stored below the waist), I was holding all my fat in my upperbody…sort of like where men store fat.

My waist is the hardest fat to rid of and I will still be trying to reduce my waist size with the diet and cardio as well as overall bodyfat.

The Body Shape Calculator gave me this…

Your waist-to-hip ratio is 0.79

 You’re an “avocado”

Even though your hips are easily larger than your waist, your risk is higher than a pear’s (but lower than an apple’s). Unlike fat on your hips, which tends to just sit there, the fat you carry around your middle or on your upper torso is easily converted into energy whenever your body runs short. That process raises cholesterol levels and blood pressure, which can lead to heart disease or stroke. It also causes insulin resistance, a common prelude to diabetes. After menopause, women are much likelier to gain weight around their middles and on their upper torsos.Researchers studying nearly 45,000 women aged 40 to 65 in the ongoing Nurses Health Study have found a remarkable link between waist-to-hip ratios and serious health problems. If you’re under age 60 and your ratio is between 0.76 and 0.88, you have two and a half to three times as much chance of getting coronary disease as women whose ratios are 0.72 and less. If you’re 60 or older, the risk falls to about one and a half times that of women 0.72 and under.What you can do

Your hip-to-waist ratio and waist size can have a dramatic effect on your health, even if your overall weight and BMI (body mass index) are within the healthy ranges. Fortunately, it’s easy to improve matters.The best way to get rid of fat around the abdomen is to burn it off with aerobic exercise. Endless stomach crunches won’t work; you’ll develop good abs, but the local fat stores will sit tight. And although it’s important to eat a healthy diet that includes lots of fresh produce, dieting alone will simply reduce the fat stores evenly throughout your body. 

October ‘09 Workout
Pre-exhaust combos with circuit…Do a group of 2-3 exercises with no rest between then do calisthenics (jumping jacks, pop-squats, side lunges, jumping rope) between groups, then move to the next group and after all 4 groups are completed repeat the cycle 2-3 times.Keeping the weight the same…last cycle to failure.

Day 1: Shoulders/Triceps/Lower Abs/ Light Legs & Calves

BW Calf Rises 3 x Failure
DB Lateral Rises 3x 10, 10, F
DB Arnold Press 3 x 10, 10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

CB Tricep Pushdowns 3 x 10, 10, F
BW Bench Dips 3 x 10, 10, F
DB Rear Delt Flys 3 x 10, 10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

BB Upward Rows 3 x 10,10, F
DB Bench Press 3 x 10, 10 F
CB Crossover Pulldowns 3 x 10, 10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

BW Hanging Leg Raises 3 x F
BW Reverse Crunches 3 x F
BW Bench Leg Lifts 3 x F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

Day 2: Cardio (less than 50 min.)

Day 3: Back/ Biceps/ Upper Abs & Obliques/ Light Legs & Glutes

BB Wide T-Bar Rows 3 x 10,10, F
BW Inverted Rows 3 x 10, 10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

DB Incline Bench Curls 3 x 10, 10, F
CB (Narrow) Undergrip Pull-down 3 x 10,10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

CB Wide Lat Pulldowns 3 x 10,10, F
BB (Narrow) T-Bar Row 3 x 10, 10, F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

BW Stability Ball Oblique Crossover Crunches 3 x F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

BB Goodmornings 3 x F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

BOSU Crunches 3 x F
(90 seconds do jumping jacks, pop-squats, side lunges, jumping rope)

Day 4: Cardio (less than 50 min.)

Day 5: Chest/ Heavy legs & Glutes

SM Smith Machine Squat 3 x 10,10, F
BW Pushups 3 x 10,10, F
(90 seconds do jumping jacks or jumping rope)

CB Hamsting Curls 2 x 10, 10, F (each side)
M Adductor Squeeze 2 x 10, 10, F
(90 seconds do jumping jacks or jumping rope)

DB Stiff Legged Deadlifts 3 x 10, 10, F
BW Decline Pushups 3 x 10,10, F
(90 seconds do jumping jacks or jumping rope)

M Leg Press 2 x 10,10, F
BW Military Pushups 3 x 10, 10, F
(90 seconds do jumping jacks or jumping rope)

CB Cable Glute Kickbacks 3 x 10,10,F
BW 40 Degree Bench Pushups 3 x 10,10, F
(90 seconds do jumping jacks or jumping rope)

Ok. I have been semi-clean eating for a while…I am now ready to give it 100%.

Here is a list of things I eat often that have to go!!!

1. Deli meats

2. Bacon

3. Splenda

4. Muscle Milk Light–thats what I said…the ingredients are astoundingly not clean! I am going for a natural brand like Jay Robb’s whey or ON’s 100% Natural whey.

5. Cheese…my favorite food…sigh.

6. Milk …I drink it occasionally (Lactaid) but it too must go.

7. Non-organic salad dressings…yep…gotta go.

8. Sweet tea from Chik-fil-a…and everything else there ( the only fast food place in the last year)…gotta go.

9. Mexican Food…no explaination necessary.

10. Artificial drinks…(crystal light)…I have weaned myself off of it in the last few months.

11. Bottled Water…(you look it up! I’m not going to explain why).

12. Pizza…from any food chain…gotts to go…chicken wings too!

13. Sugar-free maple syrup

14. Unripe produce (enough said), non-organic if possible

15. Chicken breast that is injected with solution or has added hormones

16. Crab cakes

17. Kraft Olive oil mayo???…I feel a need for it in my tuna…but I think I may experiment with natural organic yogurt or something to replace it. Or better yet…avoid tuna.

18. Lays Multi-grain chips…they are addictive and come from a bag.

19. Coffeemate

20. Veggie Dips ( the creamy kind)

This is all of my bad-habit foods I am still consuming on a regular basis that must be eliminated. Despite all of my efforts to eat clean and healthy these foods are poison to my goals and therefore they must go!

Thoughts on this last month’s workout this being the last week…so far I have lost a minute amount of fat…not trying to…but I have gained so much on my glutes, back and a little bit of quads. It rained alot this last 2 weeks so i didn’t get the bike rides in. Oh well now it is on!!! The sun is shining and I am headed back into the natural world to soak up some fresh air and get an intense workout in the mix.

My next workouts are pre-exaust sets with circuit training…similar to this month but setting up different pairs of muscles. Starting next week October 1.

Day 1: Shoulders, Triceps, Light Legs, Lower Abs

Day 2: Cardio

Day 3: Back, Biceps, Upper Abs & Obliques

Day:4 Cardio HIIT Short Session

Day 5: Chest, Heavy Legs & Glutes

28 Day Body Sculpting ~Workout Program #1 Weeks 1-2 This workout is designed to get your muscles pumping and burn as much fat as possible by utilizing compound exercises: Perform  Supersets by doing the first exercise, resting for the prescribed rest period, performing the second exercise then jumping rope then going back to the first exercise and repeat… then move to the next Superset # and repeat the steps. 90 sec, 60 sec, 30 sec…

DAY 1

Superset #1

Back~ Dumbbell Rows (one arm)
Reps: 12-15      
Sets: 3
Rest: 90/60/30 seconds
Chest~ Push-Ups (use knee push-ups if unable to perform regular ones)
Reps: 12-15
Sets: 3
Rest: Jumping Rope ~ 90/60/30 seconds

Superset #2

Shoulders~ Dumbbell Shoulder Press
Reps: 10-12
Sets: 3
Rest: No Rest
Calves~ Standing Calf Raises (one leg)
Rep: 20-25
Sets: 3
Rest: Skipping Rope ~ 90/60/30 seconds

Superset #3

Biceps~ Dumbbell Curls
Reps: 10-12
Sets: 3
Rest: No Rest
Triceps~ Overhead Dumbbell Extensions
Reps: 10-12
Sets: 3
Rest: Side to Side Jumping w/ Swiss Medicine Ball ~ 90 seconds

Superset #4

Thighs~ Dumbbell Squats
Reps: 10-12
Sets: 3
Rest: No Rest
Hamstrings~ Stiff-Legged Dead lifts
Reps: 10-12
Sets:3
Rest: Jumping Jacks ~ 90 seconds
Cardio & Abs~ workouts should be every day in between the strength training days and should be at a minimum of  45 min. A max of 25 minutes of HIIT Cardio can be done following any strength workout; Abs can be done if a day of rest is in between sessions.

 
DAY 2

Superset #1

Thighs~ Dumbbell Squats
Reps: 10-12
Sets: 3
Rest: No Rest
Hamstrings~ Dumbbell Lunges
Reps: 10-12
Sets: 3
Rest: Jumping Rope ~ 90 seconds

Superset # 2

Calves~ Standing Calf Raises (one leg)
Reps: 20-25
Sets: 3
Rest: No Rest
Traps/Shoulders~ Upright Rows
Reps: 10-12
Sets: 3
Rest: Skipping Rope ~ 90 seconds

Superset #3

Glutes~ Cable Glute Kickbacks (each leg)
Reps: 10-12
Sets: 3
Rest: No Rest
Hamstrings~ Cable Hamstring Curls (each leg)
Reps: 10-12
Sets: 3
Rest: Side to Side Jumping w/ med ball ~ 90 Seconds

Superset # 4

Calves~ Standing Calf Raises (both legs weighted)
Reps: 15-20
Sets: 3
Rest: No Rest
Triceps~ Bench Dips
Reps: 10-12
Sets: 3
Rest: Jumping Jacks ~90 Seconds
DAY 3

Superset #1

Back~ T Bar Rows (two Arms)
Reps: 10-12
Sets: 3
Rest: No Rest
Chest~ Flat Dumbbell Flys (lying on  bench or floor)
Reps: 10-12
Sets: 3
Rest: Jumping Rope ~90 seconds

Superset #2

Shoulders~ Rear Delt Flys
Reps: 10-12
Sets: 3
Rest: No Rest
Legs~ Walking Lunges w/ Barbbell
Reps: 10-12
Sets: 3
Rest:  Skipping Rope ~ 90 seconds

Superset #3

Biceps~ Cable EZ bar Curls (narrow grip)
Reps: 10-12
Sets: 3
Rest: No Rest
Triceps~ Bent Over Cable Skull Crushers
Reps: 10-12
Sets: 3
Rest: Side to Side Jumping w/ med ball 90~ seconds

Superset #4

Back~ Wide Grip Lat Pull-Downs
Reps: 10-12
Sets: 3
Rest: No Rest
Chest~ 40 Degree Bench Push-Ups
Reps: 10-12
Sets: 3
Rest: Jumping Jacks
28 Day Body Sculpting ~Workout Program #1 Weeks 3-4 This workout is designed to get your muscles pumping and burn as much fat as possible by utilizing compound exercises: Perform  Giant Sets by doing the first exercise, resting for the prescribed rest period, performing the second exercise, third, fourth, then jumping rope then going back to the first exercise and repeat… then move to the next Superset # and repeat the steps.
DAY 1

Giant Set #1

Back~ Dumbbell Rows (one arm)
Reps: 10-12     
Sets: 4
Rest: No Rest
Chest~ Push-Ups (use knee push-ups if unable to perform regular ones)
Reps: 10-12
Sets: 4
Rest: No Rest
Shoulders~ Dumbbell Shoulder Press
Reps: 8-10
Sets: 4
Rest: No Rest
Calves~ Standing Calf Raises (one leg)
Rep: 20-25
Sets: 4
Rest: Jumping Rope ~90 seconds

Giant Set #2

Biceps~ Dumbbell Curls
Reps: 8-10
Sets: 4
Rest: No Rest
Triceps~ French Press
Reps: 8-10
Sets: 4
Rest: No Rest
Thighs~ Dumbbell Squats
Reps: 8-10
Sets: 4
Rest: No Rest
Hamstrings~ Stiff-Legged Dead lifts
Reps: 8-10
Sets:4
Rest: Skipping Rope~ 90 seconds

 
Cardio & Abs~ workouts should be every day in between the strength training days and should be at a minimum of  45 min. A max of 25 minutes of HIIT Cardio can be done following  any strength workout.

DAY 2

Giant Set #1

Thighs~ Dumbbell Squats
Reps: 8-10
Sets: 4
Rest: No Rest
Hamstrings~ Dumbbell Lunges
Reps: 8-10
Sets: 4
Rest: No Rest
Calves~ Standing Calf Raises (one leg)
Reps: 20-25
Sets: 4
Rest: No Rest
Traps/Shoulders~ Upright Rows
Reps: 8-10
Sets: 4
Rest: Side to Side Jumping w/ med ball ~ 90 Seconds
Giant Set #2

Glutes~ Cable Glute Kickbacks (each leg)
Reps: 10-12
Sets: 4
Rest: No Rest
Hamstrings~ Cable Hamstring Curls (each leg)
Reps: 8-10
Sets: 4
Rest: No Rest
Shoulders  3-way Shoulder Flys
Reps: 16-20
Sets: 4
Rest: No Rest
Triceps~ Bench Dips
Reps: 8-10
Sets: 4
Rest: Jumping Jacks ~90 Seconds

DAY 3

Giant Set #1

Back~ Dumbbell Rows (two Arms)
Reps: 10-12
Sets: 4
Rest: No Rest
Chest~ Flat Dumbbell Flys (lying on  bench or floor)
Reps: 8-10
Sets: 4
Rest: No Rest
Shoulders~ Rear Delt Flys
Reps: 8-10
Sets: 4
Rest: No Rest
Legs~ Walking Lunges w/ Barbbell
Reps: 10-12
Sets: 4
Rest:  Skipping Rope ~ 90 seconds

Giant Set #2

Biceps~ Cable EZ bar Curls (narrow grip)
Reps: 8-10
Sets: 4
Rest: No Rest
Triceps~ Bent Over Cable Skull Crushers
Reps: 8-10
Sets: 4
Rest: No Rest
Back~ Wide Grip Lat Pull-Downs
Reps: 8-10
Sets: 4
Rest: No Rest
Chest~ 40 Degree Bench Push-Ups
Reps: 8-10
Sets: 4
Rest: Jumping Jacks
Cardio: 5 x per week

Mountain Biking, Sprints, Jumping Rope, and Elliptical

My relationship with food…
In the past as a young girl I would always see that I had developed early. I was the first girl in my class to wear a bra in the 4th grade and I used to tape my boobs so that I would look like all the other girls. I was already wearing junior sizes and had hips by the time I was in the 6th grade. It made me uncomfortable. I began to put on weight to hide my curves.
As I got a little older I noticed that highschool boys noticed me even before I started High school. I remember going through a little chubby stage in the 7th grade that made me look like a young woman vs a little girl. That summer befor I started the 8th grade, I would walk to the community pool everyday and swim from the time it opened until it closed. I would meet up with my best friend that lived accross the street from that water park. At 14 years old, Ashley and I loved to go to the pool, it was all we could do because our parents were working. This was an important time in my life when I developed a negative relationship with food. I saw that the girls at the pool that were a little older than me were beautiful and were thin. I wanted to look like that so this is when I began my srict diet of Goldfish crackers and Diet-Dr. Pepper. I continued eating like this all through highschool and I was thin…I liked being able to put on anything in my closet and it look great on me…so I stuck with this diet for as long as I could remember. On the weekends I would start binge eating. This is when I would eat mass amounts of food in one meal a day on the weekend and then during the week at school…I would skip breakfast, lunch, and eat goldfish crackers and Diet Dr. Pepper. Now that I look back I keep thinking…this is probably the typical diet of teens who have an eating disorder. At 140-135 lbs, 5′8…I was not anorexic nor was I bulemic but I had a binge eating disorder and then I would eat low calories and fat-free foods to make up for it. My weight was never too-thin to notice I had a problem so my parents didn’t even question my diet.
As I got older and was pregnant with my first child I beagn to eat healthier and not so healthy in the mix. I ate whenever I wanted and whatever I wanted. I thought that eating for two, was literally eating for two.
I craved chicken noodle soup, fruit-loops, anything fried, and of course…McDonalds. It was no wonder I had put on 50 pounds. Then right after I had my son I was back to starving myself with soup diets, and salads, and fat-free crap. I did manage to lose 30 lbs which put me at around 190. I was going to the gym everyday and doing cardio for 2 hours. This is when I began aerobics classes followed by the elliptical trainer. I did this for a month in a half and lost those pounds I mentioned. What had motivated me to do it was a bridesmaid dress that didn’t fit in the dressing room, a size 12. I was determined to fit in it by the wedding. I did it! That one moth of cardio and soup diet did the trick…but as soon as my son was about 14 months…I was pregnant again. I didn’t have the opportunity to lose the weight in a safe manner…but thankfully I didn’t gain but 13 pounds with the second child. By the time I gave birth to my second child I was 220 lbs. It wasn’t until after I had him that I started putting on weight.
I realize now that my spouse at that time was always worried about other men looking at me…he constantly gave me hell about leaving him for another man because I could easily…but I never did. I think I put on weight because it was a comfort zone…just like in the 4th grade…I put on weight to hide my curves…my figure as a fat girl was less attractive =therefore no hell from the spouse. I finally got fed up with that BS so I decided to do what I wanted…get my health and my body back. So what if I attract other men, so what if it makes the man I am with… uncomfortable. I am doing this for me now. It is my turn to say what is best for me. I want to be healthy and young…I don’t want to look like a fat-ass and old because it is a way to hide from the world. I made the decision to eat healthy, lose the weight in a manner that is safe and effective and then maintain it for the rest of my life…that is right it is "MY LIFE"!!! I choose to be healthy and have a more attractive body.

A funny thing happened to me this weekend…I was trying to see a movie at the theater and it was rated R…I was carded by a middle aged lady and she did not believe it was my Driver’s license. She told me that I looked like I was too young to see that movie. I couldn’t believe that she said that! I thought she was being dramatic, but she really refused to give me a ticket. I was sort of angry, but I laughed and thought…what the heck? I expected to be carded for an alchoholic beverage but a movie ticket…c’mon. Well I just went somewhere else and got in, but it was a wake up call for me how much older I look in my driver’s license photo not to mention how much heavier I was and it looks noting like me now. I guess I need to go an get new photo made. I guess it was nice to feel young again…not to mention the years I took off of my appearance…5-10 years!

It is nice to get non-bias feedback on my new body and face…it shows that all of my hard work has paid off! I am really happy about that.

Ok. It is time to get my butt moving if I want to get lean and have a more sculpted body…instead of whining and complaining like most do…I use this energy to prepare and to plan out a solution…I know that there are millions of combinations of workouts out there that get the job done, but what makes it personal and something that motivates me is my 2 cents…I can get creative and rip it up in the gym. I have the power to control what I do with my time and what I shove in my pie hole…I will get it done and continue to improve my knowlege and understanding of what makes me break and what makes me tick.

I am not the complainer…I am the kind that finds a solution…

 The solution is… My workoout schedule for September 2009…Rip it up!!!

Intermediate/ Advanced ~Workout Program 2
High Intensity + Circuit
Sculpting or Cutting Phase I:
This workout is designed to get your endurance up, make you faster, stronger, and target fat burning in order to sculpt a lean body. The reps are high so there is NO mass building this time?it is fast, intense, and should have you sweating like crazy

Mon- Chest/ Oblique/ Calves + 25 min HIIT Cardio Session
Tue- Legs/ Glutes/ Lower Back - NO Cardio
Wed- 50 min cardio session ~of choice
Thurs- Back/ Shouders/ Traps/ Abs + 25 min HIIT Cardio Session
Fri- Biceps/ Triceps + 25 min HIIT Cardio with Spinning/ Stationary Bike + 10 min Calisthenics
Sat- 50 min Cardio Session ~of choice
Sun- REST

Monday: Chest/ Oblique/ Calves + 25 min HIIT Cardio Session

Push-ups - 4 x to failure
Stability Ball Side Crunches- 4 x to failure
Incline Bench Press- 4 x 12
Calf Raises- 4 x to failure
Butterfly- 4 x 12
Torso Twists with Weighted Plate- 2 x 12
Military 40 Degree Push-ups- 2 x 12

Tuesday: Legs/ Glutes/ Lower Back –NO Cardio

Squats- 4 x 12 (moderate weight)
Romanian Dead lifts- 4 x 12
Back Extensions- 4 x 12
Cable Hip Extensions- 2 x 10 (each leg)
Stability Ball Bridges- 4 x to failure
Split Squats- 2 x 10 (each leg)

Thursday: Back/ Shoulders/ Traps/ Abs

Shoulder Flys- 4 x 12
Wide Grip Lat pull-down- 4 x 12
Shoulder Press/ Up-Rows combo- 4 x 12
Rows- 2 x 12
Under Hand Pull-Downs- 2 x 12
Rear Delt Flys- 2 x 12
Abs- 4 x to failure

Friday: Biceps/ Triceps + Calisthenics: after 1 set of each exercise between them do a set of Calisthenics

EZ Bar Cable Bicep Curls- 2 x 12
Jumping Jacks- 20
Tricep Dips- 2 x 12
Side to Side Jumps with Medicine Swiss Ball- 20
1/2 way Bicep curls with light/moderate weight- 2 x 12
Jump Squats- 20
Cable Rope Tricep Pull-Downs- 2 x 12
Walking Lunges- 20
DB Hammer curls- 2 x 12 (each arm)
Bench Step-ups- 20
Lying Down Tricep Extentions- 2 x 12 (each side)

Drop Sets (Style A…increasing reps and dropping weight with each set)+ Mass Builder W/ Giant Sets- NO CIRCUIT ~4 week duration
Rest 30-45 sec. between sets…

Mon- Back/ Biceps/ Abs + 25 min. of HIIT Cardio
Tues- 50 min. Cardio Session
Wed- Legs/ Glutes/ Abs - No Cardio
Thu- 50 min. Cardio Session
Fri-   Chest/ Triceps/ Shoulders + 25 min. of HIIT Cardio
Sat-  Rest
Sun-  Rest

Monday: Back/ Biceps/ Abs ~gradually drop the weight and increase reps with each set…start with using the heaviest weight you can lift

Under Bar Chin-ups (assisted) 3 x 8, 10, 12
In & Out Bicep Curls 3 x 10, 12, 15
T-Bar Row 3 x 8, 10, 12
Concentration Curls 3 x 10, 12, 15
Wide Front Pull-Ups (assisted) 3 x 10, 12, 15
Bent Over DB Rows 3 x 8, 10, 12  
Hammer Curls 3 x 12, 8, 10
Narrow Front Pull-Ups (assisted) 3 x 8, 10, 12

Upward Rows 3 x 8, 10, 12

Wednesday: Legs/ Glutes/ Abs ~gradually drop the weight and increase reps with each set…start with using the heaviest weight you can lift

Squats 3 x 6, 8, 10
Reverse Lunges 3 x 6, 8, 10
Leg Press 3 x 6, 8, 10
Pli’e Squats 3 x 6, 8, 10
Cable Glute Kickbacks 8, 10, 15
Romanian Deadlifts (Stiff legged) 3 x 8, 12, 15
Split Squats 3 x 6, 8, 10
Abs 5 x to failure (Various Exercises)

Friday: Chest/ Triceps/ Shoulders ~gradually drop the weight and increase reps with each set…start with using the heaviest weight you can lift

Bench Press 3 x 6, 8, 10
Cable Rope Crossover Tricep Pull-Downs 2 x 8, 12
Upward Rows 3 x 6, 8, 10
40 degree Push-ups 2 x 6, 8
Tricep Dips 2 x 8, 12
Incline Military DB Chest Press 3 x 6, 8, 10
3- Way Shoulder Flys 3 x 12, 15, 18
Chest Press 2 x 8, 12
French Presses (overhead tricep extentions) 2 x 8, 12
Shoulder Press 3 x 8, 10, 12
Butterflys  2 x 10, 15