Friday
==========
Incline Press: 6x170,6x175,4x180,5x150
Flat Machine Press: 5x175,5x165,5x155,5x155
Seated Fly: 10x175,10x190,10x205,8x230
Compound Row: 8x190,7x195,6x200,4x210
Machine Crunch: 10x100,10x105,10x110,5x115

Cardio 32 Mins
--------------
28 @ 5.4 mph
2 @ 8.0 mph
2 @ 3.5 mph


Saturday
============
Leg Presses: 10x285,10x290,8x300
Dumbbell Squats: 10x35,10x35,9x40,8x45
Single Leg Machine Curls: 10x90,10x95,9x95,7x90
Incline Seated Calf Raises: 10x180,10x270,10x320,10x370
Incline Bench Crunches: 15,15,15
Leg Raises: 15,15,15
Machine Seated Twists: 16x205,16x205,16x205

Cardio 15 Mins
--------------
11 @ 5.4 mph
2 @ 7.5 mph
2 @ 3.5 mph


Sunday
===========
Smith Machine Presses: 10x105,9x105,9x95,8x95
Machine Shrugs: 14x115,12x125,12x135,10x145
Rear Deltoid Machine Row: 12x165,10x170,8x175
Seated Overhead Dumbbell Extensions: 10x30,10x30,9x40,8x40
Lying Dumbbell Press: 10x20,10x25,9x30,8x40
Cable Crunch: 15x155,15x135

---

Comments