Hammer Swings: 20 reps/arm
Push Ups: 15
Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds
Crunches (Incline): 15 reps
Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds
Skull Crushers: 3 sets of 15 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12
Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Leg Lifts/Reverse Crunch: 15 reps
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