This week classes start. Need I say more?

Monday
Back
Hyperextensions
10# x 3  x 15, 25# x 1 x 15

Single Arm DB Row
25# x 4 x 12

Plate Raises
20# x 3 x 12

Wide Grip Pulldown
60# x 3 x 15
75# x 1 x 15

Seated Row
60# x 4 x 15

Rear Delt Fly
45# x 3 x 12

Tuesday
Shoulders hurt like a bitch/cardio

Upright Rows
30# x 4 x 15

Rear DB Flys
10# x 4 x 15

DP Presses
15# x 4  x 15

DB Raises
15# x 2  x 25

15 minutes cross trainer lvl 11 cool down 1 min, then lvl 20 for 1 min – repeat for 15


Wednesday – Legs/Biceps
Squats
50# x 4 x 15

Leg Press Narrow Stance
90# x 2 x 15
140# x 2 x 15

Leg Curls
30# x 4 x 15

DB Curl/Hammer Cross Body SS
15# x 2 x 16
12# x 1 x 16

My hamstrings are still tight 😦 I didn’t want to over do it with legs, so I did as much as I could. But I went tanning for the first time today! Interesting but I hope it clears up my skin a little bit. Anyways, tomorrow after class is Chest/Triceps/Cardio.

 

Thursday – Chest
Flat Bench DB Press
25# x 4 x 15

Incline Bench DB Press
20# x 4 x 15

Decline Bench DB Press
15# x 4 x 15

Leg Raises/Push
20 x 3

Cable Crunches
120# x 1 x 20
170# x 1 x 3!!
130# x 1 x 15

Stretching!

Friday  – Day Off
I figured depending on how legs feel, it should be a day off. That and tanning 🙂

Saturday – Off

Sunday – TBA

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