by FitLink members

• 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

• Walking 3:00:00

• Walking 2:00:00

• Surfing 2:00:00

• Surfing 2:00:00

• Cycling 6:00

• Swimming 1500 m

• Swimming 1900 m

• Crunches 2 sets, 15 reps

• Bicep Curl 2 sets, 15 reps, 12 lbs

• Assisted Tricep Dip

• Back Extension 1 set, 20 reps, 55 lbs

• Chest Fly 1 set, 12 reps, 60 lbs

• Dance 40:00

• Swimming 2400 yds

• Swimming 2400 yds, 1:00:00

• Swimming

• Walking 3.5 miles

• Swimming 1400 m

• Swimming 1600 m

• Swimming 0.5 miles

• Swimming 1500 m

• Swimming 1800 m

• Swimming 1800 m

• Swimming 2100 m

• Swimming 0.5 miles

• Swimming 1900 m

• Swimming 1600 m

• Swimming 1600 m

• Swimming 600 m

• Swimming 15000 m

• Bicep Curl

• Rotating Bicep Curl

• Overhead Tricep Extension

• Forearm Curl

• Reverse Forearm Curl

• Chest Fly

• Bicep Curl

• Swimming 1900 miles

• Swimming 1700 m

• Swimming 1700 m

• Swimming 1 miles

• Swimming 1 miles

• Swimming 1400 m

• Swimming 1700 m

• Swimming 0.5 miles

• Walking 2.3 miles, 1:00:00

• Treadmill 5:00

• Squats 7 sets, 15 reps

• Lat Pull-down 3 sets, 15 reps

• Squats 3 sets, 23 reps

• Deltoid Fly 3 sets, 5 reps

• Rotating Shoulder Press 3 sets, 5 reps

• Barbell Dead Lift 3 sets, 15 reps

• Shoulder Press 3 sets, 15 reps

• Swimming 800 m

• Swimming 1500 m

• Cross Trainer 25:00

• Treadmill 0.88 miles, 20:00

• Running 3 miles, 49:00

• Swimming 0.75 miles

• Swimming 1000 yds

• Swimming 1500 m

• Swimming 0.75 miles

• Swimming 1900 m

• Swimming 1.25 miles