by FitLink members
Crunches
Torso Twist
Tricep Pushdown
Row
Chest Press
Preacher Curl
Treadmill 18:12:15
Recumbent Bike 18:12:15
Treadmill 30:00
Cat Curl And Stretch 1 set, 5 reps
Superman 1 set, 5 reps
Crunches 2 sets, 10 reps
Plank 2 reps, 0:30
Push-ups 1 set, 10 reps
Clam 1 set, 20 reps
Side-lying Hip Adduction 1 set, 20 reps
Squats 2 sets, 15 reps, 2 lbs
Lunges 1 set, 10 reps, 2 lbs
Lateral Lunges 1 set, 10 reps, 2 lbs
Arm Circles 2 reps, 0:30
Recumbent Bike 45:00
Cat Curl And Stretch 1 set, 5 reps
Superman 1 set, 5 reps
Crunches 2 sets, 20 reps
Side Plank 2 reps, 0:30
Push-ups 1 set, 10 reps
Clam 1 set, 20 reps
Side-lying Hip Adduction 1 set, 20 reps
Squats 1 set, 20 reps
Lunges 2 sets, 10 reps
Arm Circles 20 reps, 0:30
Treadmill 30:00
Recumbent Bike 45:00
Treadmill 30:00
Cat Curl And Stretch 1 set, 5 reps
Superman 1 set, 5 reps
Crunches 2 sets, 20 reps
Side Plank 2 reps, 0:30
Push-ups 1 set, 10 reps
Clam 1 set, 20 reps
Side-lying Hip Adduction 1 set, 20 reps
Squats 1 set, 20 reps
Lunges 2 sets, 10 reps
Arm Circles 20 reps, 0:20
Recumbent Bike 45:00
Treadmill 2 miles
Birddog 10 reps
Intermediate Side Plank 10 reps
Plank 10 reps, 4:00:00
Push-ups 2 sets, 10 reps
Tricep Dip 2 sets, 10 reps
Arm Circles 4 reps, 4:03:00
Tricep Dip 4 sets, 4 reps
Arm Circles 4 reps, 4:04:04
Forearm Curl 3 sets, 8 reps, 10 lbs
Tricep Kickback 3 sets, 8 reps, 5 lbs
Barbell Shoulder Press 3 sets, 8 reps, 10 lbs
Barbell Row 3 sets, 8 reps, 10 lbs
Bicep Curl
Preacher Curl
Lat Pull-down
Pronated Grip Row
Chest Press
Chest Fly
Shoulder Press
Tricep Extension 4 sets, 15 reps, orange
Tricep Kickback 4 sets, 15 reps, orange
Tris And Traps 4 sets, 15 reps, black
Tricep Pushdown 5 sets, 10 reps, 100 lbs
Incline Tricep Extension 4 sets, 15 reps, yellow
Cable Standing Fly 5 sets, 10 reps, 120 lbs
Jumping Jacks 5 reps, 2:00
Elliptical 30:00
Push-ups 4 sets, 15 reps
Shoulder Press 4 sets, 15 reps, red
Deltoid Fly 4 sets, 15 reps, orange
Lateral Deltoid Raise 4 sets, 15 reps, orange
External Rotation 4 sets, 15 reps, red
Internal Rotation 4 sets, 15 reps, red
Rowing 3000 m, 35:00
Bicep Curl 4 sets, 10 reps, red
Chest Press 4 sets, 10 reps, red
Chest Fly 4 sets, 10 reps, red
Rotating Bicep Curl 4 sets, 10 reps, red
Front Deltoid Raise 3 sets, 15 reps, orange
Incline Tricep Extension 3 sets, 15 reps, green
Chest Press 3 sets, 12 reps, green
Chest Fly 3 sets, 12 reps, yellow
Incline Chest Press 3 sets, 12 reps, yellow
Decline Chest Press 3 sets, 15 reps, green
Row With Rotation 3 sets, 15 reps, 60 lbs
Rear Deltoid Fly 3 sets, 15 reps, orange
Barbell Bicep Curl 1 set, 35 reps, 25 lbs
Tricep Extension 2 sets, 30 reps, 61 lbs
Rope Tricep Extension 1 set, 20 reps, 61 lbs
Barbell Dead Lift 1 set, 20 reps, 75 lbs
Shoulder Shrugs 1 set, 20 reps, 75 lbs
Leg Curl 2 sets, 10 reps, 159 lbs
Barbell Bicep Curl 1 set, 30 reps, 25 lbs
Tricep Extension 2 sets, 24 reps, 61 lbs