Tuesday- July 14, 2009

Weights:

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

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

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

Triceps:
Tricep Pulldown w/ rope 3 x 15
Tricep Dumbell Kickback 3 x 15

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

Shoulder Shrugs 4 x 15


Core Exercises:
(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