Ahhh Monday gym time!

Hate your Mondays ALL ya want folks, to ME Sunday is a Monday because the gym I workout at isn't opened Sundays.

10 minute walk on treadmill for warmup

Back, tri's and abs.

Roman Chair Hyper Extensions: No extra weight yet. 4 sets of 25 reps.

Standing Tricep Extensions:
1 set of 20 reps with 12lb dumbbell
3 sets of 20 reps with 15lb dumbbell

Pull Ups:
3 sets of 15 reps (effing hard for me still)
1 set of 13

Bent Over Tricep kick backs:
4 sets of 20 reps with 15lb dumbells

Bent Over Rows:
4 sets of 20 reps with 30lb dumbbells

Tricep Dips on bench:
4 sets of 20 reps

Rear Lat Pull down:
4 sets of 20 reps with 60lbs

Tricep Rope:
2 sets of 16 reps at 40lbs
1 set of 20 reps at 30 lbs
1 set of 30 reps at 20lbs

Abs:

Ab Sled
4 sets of 25 reps with 3/4 of the weight bar

Lateral Oblique Crunch with leg lifts (gets your outer glute too)
4 sets of 25 reps

Flat Bench Leg Lifts:
4 sets of 25 reps

Butterfly Crunches:5 sets of 25 reps.

45 min. on Elliptical.
5 min. walk on treadmill.
DONE :D