A.M. - Weights
[MTS Shoulder Press Machine - 12/10/8/12Smith Machine High Pull - 10/8/6/10]
#{200, 220, 260, 220}
#{70, 80, 90, 70}
[Standing Dumbbell Alternating Front Raise - 12/10/8/Failure
Standing Dumbbell Alternating Lateral Raise - 12/10/8/Failure
Standing Bent Dumbbell Reverse Flye - 12/10/8/Failure]
#{50, 60, 70, 50}
Standing Barbell Military Press (Front then Back) - 15/12/10/15
#{40, 50, 60, 40}
#{40, 50, 60, 40}
Standing Side to Side Overhead Press - Failure
#{30}
Dumbbell Shoulder Shrugs - 18/16/14/18
#{130, 140, 150, 130}
#{80, 90, 100, 100-80-60}
Core Rotation Machine - 10/10/10 (left and right)
#{50, 60, 80}
Ab Coaster (Weighted Knee Lifts) - 20-10-10/18-9-9/16-8-8 (front-left-right)
#{20, 25, 25}
Side Crunch - 10/10/10 (left and right each set)
#{25}
Est. Calories ~ 775
A.M. - Cardio
Treadmill - 20 minutes, 6.0-7.5 mph / 1.0 incline
Est. Calories ~ 310
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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