Workout 10.21.18

To try this workout, choose the weight that works for you. For the first set of an exercise, do as many reps as you can while still maintaining good form; this is how many reps you’ll do for for each set.

Warm up: Stretch leg, arm, back muscles.

10 body weight squats – stretch leg muscles, repeat 3 times (30 squats total)

5 lateral dumbbell shoulder raises – stretch arm and back muscles, repeat 3 times (15 total shoulder raises)

Leg curl 4 sets x 10-12 reps, alternate with 50 standing body weight calf raises

Chest press machine 3 sets x 10 reps

Alternating dumbbell front raises 3 sets x 10 reps each side, after 1 set on each side, switch to 10 reps bicep curls, then back to front raises. Total 3 sets each.

Alternating adductor/abductor machine (inner/outer thigh), take each rep nice and slow.

Quick ab work. Sit ups: 40-30-20-10. Hold a medicine ball for as many sit ups as possible, drop ball when it gets too heavy and finish your reps.

 

 

 

 

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