Todays Target Muscle Groups:
-back - shoulders - biceps-

10 min. cardio (eliptical trainer) warm up

target muscle stretching

-Bent Over Dumbbell Rows (4 sets; 12-20lbs; 10-8 reps)
-Close Grip Machine Pulldowns (4 sets; 40-70lbs; 10-6 reps)
-Ball Bridge (3 sets; BW; 12 reps with 3 sec. hold)
-Seated Dumbbell Presses (4 sets; 12-25lbs; 12-6 reps)
-Seated Dumbbell Curls (4 sets; 12-20lbs; 12-6 reps)
-Ball Rear Shoulder Dumbbell Raise (4 sets; 8-15lbs; 12-6 reps with 1 sec. hold)
-Bent Over Dumbbell Laterals (3 sets; 10-15lbs; 12-8 reps)
-Standing Hammer Curls (4 sets; 12-20lbs; 12-6 reps)

target muscle stretching

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