20/07/2012

Total body workout 

  • decline crunch with medicine ball - 7 kg 3 sets 10 reps 
  • dumbbell side crunch - 20  3 sets 20 reps each side 
  • exercise ball crunch -  3 sets 2- reps 
  • dumbbell bench press- 25 3 sets 15 reps 
  • lat pulldown - 120 3 sets 15 reps 
  • machine row - 90 2 sets 10 reps, 1 set 15 reps, 1 set 20 reps 
  • one arm dumbbell row- 25 3 sets 15 reps each arm 
  • tricep kickback - 15 3 sets 15 reps each arm 
  • pec flye machine 120 3 sers 10 reps
  • leg extension - 180 2 sets 10 reps, 1 set 15 reps 
  • one leg extension 75 3 sets 10 reps each leg 
  • cable shoulder press - 21.5 3 sets 10 reps 
  • walking lunges with dumbbells - 20 3 sets 15 reps 
  • cable hip abductor - 55 3 sets each leg, 10 reps each leg 
  • dumbbell bicep curl 20 2 sets 20 reps, 25 2 sets 10 reps 
  • dumbbell bent row 20 3 sets 15 reps 
  • tricep overhead press- 20 3 sets 10 reps 
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Posted on Saturday, 21 July
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  1. fitgurl4life posted this