Friday, September 28, 2012
Friday-Chesty
Warm Up: walked 10 minutes on treadmill.
Today was chest, shoulders, bi's and abs.
Pushups: 4 sets of 18 reps.
Decline dumbbell presses: 1 set of 25 reps with 15lb weights.
4 sets of 18 reps with 20lb weights.
Incline dumbbell flyes: 1 set of 20 reps with 10lb weights.4 sets of 18 reps with 15lbs.
Smith Machine Military press: 1 set of 25 reps with 5lbs added each side
3 sets of 15 reps with 10lbs added each side
Dumbbell Front Raises:4 sets of 15 reps with 12lb weights
Shoulder flys: 4 sets of 18 reps with 15lbs dumbells.
Preacher Curls: 4 sets of 20 reps with 15lb dumbbells
Curved Bar with grips varied each set: 4 sets of 15 reps with 10lbs each side.
Cable Curls: 4 sets of 15 reps with 15lbs.
Horizontal Ab Exercise Machine: 5 sets of 25 reps with 35lbs added
Ball Obliques: 4 sets of 25 reps
Roman chair leg Lifts: 5 sets of 25 reps
Butterfly Crunches: 5 sets of 25 reps.
30 minutes on Elliptical.
5 minute walk cool down on treadmill.
DONE!!! And felt flippin AWESOME! :D
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