Tuesday- July 21, 2009

Weights (Upper Body):

Chest:
Bench Press 4 x 15
Seated Flys 3 x 12
Standing Cable Flys 3 x 12
Incline Bench Press 3 x 12
Lying Dumbell Flys 3 x 12

Shoulders:
Dumbell Shoulder Presses 4 x 15
Front Dumbell Raises 3 x 15
Lateral Raises 3 x 15
Dumbell Rear Delts 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldowns 3 x 12
Dumbell Lawnmower Pulls 3 x 12

Biceps:
Concentration Curls 3 x 15
Barbell Curls 3 x 15

Triceps:
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15

Shoulder Shrugs 4 x 15

Core:
(3x)
1. Plank - hold up to 60 seconds
2. Standing Tubing Rotations
3. Stability Ball Knee Tucks
4. Captain Chair Leg Raises
5. Hanging Knee Raises

1 minute rest between each set (not each exercise)

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About 1 hr 45 min