Hammer Swings: 30/arm
Push Ups: 25 reps
Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Ring Pull Ups: max reps - 15
Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds
Leg Lifts: 30 reps
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