Standing curl with 40 lb dumbbell used as barbell
1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

Lying dumbbell two hand triceps extension 40 lb

1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

seated dumbbell curls 20 lbs
 
1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

Lying cross face  triceps extensions  20 lbs

1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

crunches  10x 20lbs  10x25 lbs 10x30 lbs

lying side leg tucks 3 sets of 15

lying side leg raises 3 sets of 15

back hypers  10x 20lbs  10x25 lbs 10x30 lbs

super man 3 sets one minute

lying leg tucks 3 sets of 10


Booyah I'm 59, what did you do today?

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Comments

• [Former member] 2012/03/10
  Feeling the burn, arms like jello