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Back and Biceps

  • Lat Pull Down: 4 sets of 15 reps
  • Seated row: 4 sets of 15 reps (go up 5 lbs each set)
  • Dumbbell Curls super set w/ Hammer curls 4 sets of 15 reps
  • Preacher Curls 4 sets of 15-18 repsback
  • Bent Over Row 4 sets of 15 reps

Ab Circuit:  repeat x 4

  • Roman twists w/ 25 lb plate or dumbbell -25 reps (1 rep =right and left side)
  • Jackknife sit-ups-25 reps
  • Bicycle Crunches -25 reps
  • Leg lifts-25 reps

Cardio:

  • Cybex Arc elliptical- 30 Min’s
  • Incline 10/1:30 sec- 25 resistance/ 30 sec – 60 resistance

Repeat till you complete 30 Min’s

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