A.M. - Weights
[Standing Dumbbell Alternating Front Raise - 12/10/8/FailureStanding Dumbbell Alternating Lateral Raise - 12/10/8/Failure
Standing Bent Dumbbell Reverse Flye - 12/10/8/Failure
(Standing Straight-Arm Dumbbell Plyo Flye - 8/8/8)]
4 - #{50, 60, 70, 50}
(3 - #{10})
[MTS Shoulder Press Machine - 15/12/10/Failure
Smith Machine Shoulder Shrugs - 12/10/8/12]
4 - #{200, 220, 260, 220}
4 - #{230, 250, 270, 230}
[Cable Upright Row - 12/10/8/Failure
Cable Cross Shoulder Extension - 12/10/8/Failure]
4 - #{67.5, 75, 77.5, 67.5}
4 - #{10, 12.5, 15, 10}
Standing Barbell Front Raise to Behind Head Press - Failure
1 - #{40}
Standing Barbell Military Press (Front then Back)- Failure
1 - #{60}
Cable Cross Shoulder Extension - 12/10/8/Failure]
4 - #{67.5, 75, 77.5, 67.5}
4 - #{10, 12.5, 15, 10}
Standing Barbell Front Raise to Behind Head Press - Failure
1 - #{40}
Standing Barbell Military Press (Front then Back)- Failure
1 - #{60}
Standing Side to Side Overhead Press - Failure
1 - #{30}
Full Crunch Machine - 24/18/Failure
4 - #{80, 90, 100}
Core Rotation Machine - 10/10/10 (left and right)
4 - #{60, 80, 100}
Ab Coaster (Weighted Knee Lifts) - 30-15-15/20-10-10/Failure (front-left-right)
3 - #{17.5}
Side Crunch - 10/10/10/10 (left and right each set)
4 - #{10}
Est. Calories ~ 790
A.M. - Cardio
Elliptical - 25 minutes, 80% @ 17 resistance / 20% @ 19 resistance
Est. Calories ~ 480
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
0 comments:
Post a Comment