Hammer Swings: 20 reps/arm
Push Ups: 15 reps
Super Sets 1-2:
Dumbbell Arm Raises: 20 reps @ 5 pounds
Shoulder Press: 20 reps@ 25 pounds
Crunches (Incline): 15
Super Sets 3-4:
Tricep Push Down: 20 reps @ 10 pounds
Tricep Pull Down: 20 reps @ 30 pounds
Skull Crushers: 20 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: max reps - 10
Super Sets 5-6:
Dumbbell Curls: 20 reps @ 15 pounds
Hammer Curls: 20 reps @ 15 pounds
Leg Lifts: 25 reps
Super Sets 7-8:
Spider Curls: 20 reps @ 15 pounds
Preacher Curls: 20 reps @ 40 pounds
Back Extensions: 25
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