Monday
Leg Press- 3x10
Glute Presses- 3x15
Single leg Calf Raises- 3x15 on each leg. Use a db for added weight on the leg side.
Pull Ups- (the ladies use jump stretch bands for assistance.) 3x10
Db Shrugs- 3x10
Abs- Crunches- 15-25 reps, Knees to Chest - 15-25 reps
Tuesday
Nordic Trac- 15 mins.
Total Gym Flyes- 3x10
Db Bench Press- 3x10
Total Gym Crucifixes- 3x10
Total Gym Tri Presses-
Total Gym Pull Overs- 3x15
Abs- Crunches- 15 reps. Toe Touches- 20 reps, Single Leg V-Ups- 10 reps on each leg.
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