Tuesday- September 16, 2009

Core:
(3x)
Captain Chair Leg Raises 1 x 15
Torso Rotations with Tubing 1 x 15 (each side)
Hanging Knee Lifts 1 x 15

(3x)
Planks- hold up to 45 sec
Stability Ball Knee Tucks 1 x 15
Half Ups 1 x 25

Medicine Ball Torso Rotation 1 x 50
Obliques 1 x 25 (each side)
Negatives on decline bench with medicine ball 1 x 15
Stability ball passes arm to legs 1 x 25

Weights (Upper):
Chest Press (Machine) 2 x 15
Chest Flys (Machine) 2 x 15
Standing Cable Flys 2 x 15
Incline Press 2 x 15
Lying Chest Flys 2 x 15

Barbell Shoulder Press 2 x 15
Lateral Raises 2 x 15
Rear Delts 2 x 15

Cable Rows 2 x 15
Straight Arm Pulldown 2 x 15
Pullups 2 x 5

Tricep Pulldown 2 x 15
Tricep Kickback 2 x 15

Concentration Curls 2 x 15
Barbell Curls 2 x 15

Cardio:
30 minutes Treadmill
3 min walk @ 4.0 MPH
2 min job @ 6.0 MPH

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About 95 minutes