short warm up run squats 10x135, 10x185, 10x225, 3x10x275 leg extensions - 150x12,10,10 leg press - 3x12x460 leg curl - 12x110,10x110, 10x110 3.1 on the weight loss course.
push ups 3 sets Bench press 185x10, 185x10, 185x8 Flys 50x12,10,9 incline press 150x12,10,10 lying tricep press 80x12, 80x10, 80x10 tricep press 150x12,10,10 2.9 on the eliptical cross training course 1
4x30 leg raises 4x30sec isometric v sit ups 4x30 sec isometric supermans 4x30 sec planks 3.5 on the eliptical
chin ups 10,10,8 close grip pull downs 150x12,11,9 v grip pull downs 130x11 Dumbbell shoulder press 55x12,11,9 shrugs 75x12,12,12 side raises 12,12,12 3.4 on the eliptical cross country course 2
short warm up run squats 10x135, 10x185, 10x225, 3x10x275 leg extensions - 150x12,10,10 leg press - 3x12x460 leg curl - 12x110,10x110, 10x110 2.4 on the cross train course 1.
Sunday push ups 3 sets Bench press 185x10, 185x10, 185x8 Flys 50x12,10,10 incline press 150x12,10,10 lying tricep press 80x12, 80x10, 80x10 tricep press 150x12,10,10 3.2 on the eliptical cross training course 2 Today 4x30 leg raises 4x30 back extensions 4x30 side crunches each side 4x30 crunches 3.1 on cross training course 1
