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