workout 9.17.08

Plan - Upper Body & Abs

walk 6 min. to the gym

circuit #1 - at the cable station
1 arm bent lat raise 8/30
1 arm cable kick back 8/30
1 arm over head press
1 arm cable curl
1 arm crossover
1 arm woodchopper
All on right side, then all on left
Repeat for 3 sets
(time: 15 minutes)

5 minutes elliptical

circuit #2- machines done in supersets, 3 sets of each pair before moving on to next pair
chest press 15/105, 15/110, 12/115
wide grip lat pull down 12/90, 12/90, 12/100

pec fly15/90/3
shoulder press 15/55/3

triceps press down 15/155/3
biceps curl 12/55/3

(time: 18 minutes)

5 minutes elliptical

circuit #3 - abs
double crunch machine 15/60/3
hanging ab raise 15/3
(time: 10 minutes)

6 minute walk home