dips: 15, 15, 13
biceps curl: 8,8,6,6 @ 65, 65, 75, 75
shoulder rows: 4x10 @ 40, 50, 60, 70
leg extensions: 3x10 @ 90
triceps pulldown: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 135
hammer curls and neutral grip shoulder press: 2x8, 2x6 @ 60, 60, 60, 70
leg curls: 3x10 @ 95
diamond pushups: 3x20
20 minute run at 6 MPH pace for 250 calories
biceps curl: 8,8,6,6 @ 65, 65, 75, 75
shoulder rows: 4x10 @ 40, 50, 60, 70
leg extensions: 3x10 @ 90
triceps pulldown: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 135
hammer curls and neutral grip shoulder press: 2x8, 2x6 @ 60, 60, 60, 70
leg curls: 3x10 @ 95
diamond pushups: 3x20
20 minute run at 6 MPH pace for 250 calories
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