15 mins stairmaster for 1.4 miles 3 x 10 leg extensions (quads) 3 x 10 seated leg curls 3 x 20 crunches
Archive for June, 2010
10 mins stairmaster for .6 miles 3 x 10 overhead press @ 70lbs 3 x 20 crunches 3 x 10 tricep presses & 100lbs
20 mins on stairmaster for 1.5 miles 3 x 10 row @ 70lbs 6 x 20 crunches 3 x 10 back extensions @ 110lbs 3 x 10 curls @ 70lbs 3 x 10 seated leg press @ 150lbs 3 x 10 rotary upper back @ 100lbs 3 x 10 leg extensions @ 100lbs 3 x [...]
12 minute mile on the stairmaster 3 x 10 rotary shoulder @ 50lbs 3 x 10 tricep press @ 100lbs 3 x 10 seated leg press @ 150lbs 3 x 10 shoulder press @ 50lbs
15 mins stairmaster for 1.5 miles 3 x 10 chest press @ 70lbs 3 x 20 crunches 3 x 10 bicep curls @ 50lbs 3 x 10 seated leg curls @ 60lbs 3 x 10 rotary incline chest press @ 40lbs
10 minute mile 3 x 10 shoulder press @ 40lbs 3 x 10 lat pulldown @ 100lbs 3 x 10 tricep pulldowns @ 50 lbs 3 x 10 overhead press @ 50lbs 3 x 10 rotary upper back @ 50lbs 3 x 10 power assist dips w/ 80lbs assist
