2.16.09

Upper Body Day

10 min. elliptical

EXERCISE	SETS – reps/wt	SETS – reps/wt	SETS – reps/wt
Incline chest press	20/50	15/70	12/80
Incline fly	15/50	12/70	8/80
Pike pushups	15	15	15
Back extension	12	12	12
Single arm cable lat raise	8/30 each side	10/25 each side	10/20 each side
Single arm cable kickback	10/30 each side	10/25 each side	10/20 each side
Single arm cable bicep curl	10/30 each side	10/25 each side	10/20 each side
Single arm cable shoulder press	12/30 each side	10/25 each side	10/20 each side
Single arm cable row	12/30 each side	10/25 each side	10/20 each side
Single arm cable woodchopper	12/30 each side	10/25 each side	10/20 each side
Single arm cable crossover	10/30 each side	10/25 each side	10/20 each side

Ab Exercise	Set 1	Set 2	Set 3
Stability ball crunch with weight	25/25	25/25	25/25
Reach the sky w/medicine ball	15/10	15/10	15/10
Reverse crunch	15	15	15
Russian twist	15/10	15/10	15/10

15 minutes treadmill, 5.0 mph
10 minutes elliptical, level 6
15 minutes stationary bike, level 4

TOTAL WORKOUT TIME: 97 minutes