Tuesday- July 28, 2009

Weights (Upper Body):

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

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

Back:
Lat Pulldown 3 x 15
Straight Arm Pulldowns 3 x 15
Cable Rows 3 x 15

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

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

Core:
(3x) 1 minute rest after each rotation
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