Saturday, March 21, 2009

3.21.09

10 minute elliptical warm up

deadlift with upright row (body bar) 12/24/4

single leg squat w/body bar 12/24 each side
wide grip lat pull down 15/80
stability ball crunch 25/10
Repeat for 3 sets

1 min 6.0 mph treadmill

delt fly 15/45
woodchopper 12/65 each side
side lunge with front raise 12/20
Repeat for 3 sets

1 min 7.3 mph treadmill

1 point dumbbell row 16/30
1 leg biceps curls 16/30 (15 each hand)
stability ball jackknife 16
Repeat for 3 sets

1 min 7.3 mph treadmill

T-pushups 10
low plank hold 30 sec
mountain climbers 16 sets
Repeat for 2 sets

30 minutes elliptical

Stretch.


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