Target Muscle Groups:
-Chest - Shoulders - Back - Biceps - Forearms-

8 min. cardio (eliptical trainer) 2 min. warm up; 4 min. HIIT 20 & 10 sec. intervals; 2 min. cool off.

target muscle stretching

-(DB) Flat Bench Presses (4 sets; 12-30lbs per arm; 10-6 reps)
-(SS) (DB) Front Shoulder Raises (3 sets; 12-20lbs **NEW PR**; 10-5 reps) alternating with (DB) Lateral Raises (3 sets; 12-15lbs; 10-6 reps)
-Good Mornings (4 sets; 25-40lbs; 10-6 reps)*Don't know what to do, I just don't feel the burn with these yet. I think I need more weight, but I don't want to get hurt.
-Seated Cable Rows (4 sets; 55-100lbs; 12-6 reps)
-(DB) Standing Bicep Curls (4 sets; 12-25lbs; 12-5 reps)
-(DB) Incline Bench Curls (3 sets; 12-20lbs; 10-6 reps)
-(BB) Wrist Curls (3 sets; 20-30lbs; 12-8 reps)

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