Tuesday- August 4, 2009

Weights:

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

Shoulders:
Arnolds 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 15
Rear Delt Raises 3 x 15

Back:
Lat Pulldown 4 x 15
Straight Arm Pulldown 3 x12
Dumbell Rows 3 x 12

Tricep:
Tricep Pulldown 3 x 15
Tricep Kickbacks 3 x 15

Bicep:
Barbell Curls 3 x 15
Concentration Curls 3 x 15

Shrugs 3 x 15


Core:
(3x)
Standing Tubing Rotations 1 x 15
Captain Chair Leg Raises 1 x 15
Hanging Knee Raises 1 x 15
Plank- hold up to 1 minute
Half ups 1 x 25

About 90 minutes