by FitLink members

• 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

• Rope Tricep Extension 1 set, 13 reps, 61 lbs

• Barbell Dead Lift 1 set, 15 reps, 75 lbs

• Shoulder Shrugs 1 set, 15 reps, 75 lbs

• Barbell Squats 1 set, 8 reps, 55 lbs

• Lateral Lunges 2 sets, 8 reps, 55 lbs

• Lunges 2 sets, 6 reps, 55 lbs

• Barbell Military Press 1 set, 8 reps, 55 lbs

• Barbell Squats 1 set, 8 reps, 55 lbs

• Barbell Upright Row 1 set, 20 reps, 35 lbs

• Barbell Bicep Curl 1 set, 15 reps, 35 lbs

• Barbell Bicep Curl 1 set, 15 reps, 35 lbs

• Barbell Upright Row 1 set, 12 reps, 35 lbs

• Barbell Squats 1 set, 8 reps, 45 lbs

• Lateral Lunges 2 sets, 6 reps, 45 lbs

• Lunges 2 sets, 8 reps, 45 lbs

• Barbell Military Press 1 set, 8 reps, 45 lbs

• Barbell Upright Row 1 set, 10 reps, 90 lbs

• Barbell Bicep Curl 2 sets, 10 reps, 70 lbs

• Barbell Upright Row 1 set, 15 reps, 70 lbs

• Bicep Curl 4 sets, 15 reps, 20 lbs

• Preacher Curl 4 sets, 12 reps, 20 lbs

• Row 4 sets, 15 reps, 55 lbs

• Chest Press 3 sets, 15 reps, 35 lbs

• Cable Chest Press

• Incline Chest Press

• Calf Press 4 sets, 15 reps, 125 lbs

• Leg Extension 4 sets, 15 reps, 25 lbs

• Shoulder Press 3 sets, 15 reps, 20 lbs

• Crunches 4 sets, 15 reps, 50 lbs

• Cable Chest Press

• Birddog 10 reps

• Intermediate Side Plank 10 reps

• Plank 10 reps

• Tricep Dip 4 sets, 12 reps

• Push-ups 2 sets, 10 reps

• Arm Circles 3:00

• Tricep Dip 4 sets, 15 reps

• Birddog

• Bicep Curl 2 sets, 10 reps

• Tris And Traps 2 sets, 10 reps

• Forearm Curl 2 sets, 10 reps

• Reverse Forearm Curl 2 sets, 10 reps

• Chest Fly 2 sets, 10 reps

• Shoulder Press 2 sets, 10 reps

• Deltoid Fly 2 sets, 10 reps

• Rear Deltoid Fly 2 sets, 10 reps

• Front Deltoid Raise 2 sets, 10 reps

• Lateral Deltoid Raise 2 sets, 10 reps

• Upright Row 2 sets, 10 reps

• Shoulder Shrugs 2 sets, 10 reps

• Internal Rotation 2 sets, 10 reps

• Jumping Jacks 25 reps

• Walking 2:00:00

• Swimming 1400 yds