Friday- October 28, 2011

Weights/Drylands:

Bench Press 15, 12, 10
Push ups w/ dumbell pulls 3 x 10
Lat Pull 15, 12, 10
Upright rows 3 x 10
Dumbell Shoulder Press 15, 12, 10
Side/Front/Rear Delt Raises (supersets) 3 x 10
Tricep Kickbacks 15, 12, 10
Dips 3 x 10
Straight Bar Curls 15, 12, 10
Concentration Curls 3 x 10

Squats 3 x 10
Dumbell Hamstring hangs 3 x 10
Leg Extensions 3 x 10
Calf Raises 3 x 10

200 Choice of Abs/core

Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________

2000 SCY
About 2 hours total