1 minute flutter kicks
dips: 3x15
barbell curls: 2x8, 2x6@ 65, 65, 75, 75
shoulder rows: 10, 8, 6, 4, 2@ 40, 50, 60, 70, 80
leg extensions: 3x10 @ 90
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 120, 125
hammer curls and military press: 2x8, 2x6 @ 60, 60, 70, 70
skull crushers: 12, 10, 8, 6 @ 45, 65, 65, 65
3 mile run at 10 minute mile pace (6 MPH) burning 450 calories
dips: 3x15
barbell curls: 2x8, 2x6@ 65, 65, 75, 75
shoulder rows: 10, 8, 6, 4, 2@ 40, 50, 60, 70, 80
leg extensions: 3x10 @ 90
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 120, 125
hammer curls and military press: 2x8, 2x6 @ 60, 60, 70, 70
skull crushers: 12, 10, 8, 6 @ 45, 65, 65, 65
3 mile run at 10 minute mile pace (6 MPH) burning 450 calories
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