Category: Tumblr

Cardio

Treadmill 2.20 mi in 35 min
Bicep curl, 12 reps of 20, 30, 20, 15
Pec-shoulder-arm stretch
Smith machine dead lifts, 3 sets of 12 reps of 50 lbs + 40 lbs bar = 90 lbs
Hip stretchers on floor

bit.ly/2s4X49b

Birthday workout

3.5 MI in 18 min, levels 10-12 mostly
Dumbbell Bicep curl, 20 lbs 3 sets of 10
Bench press dumbbells 10 reps with 15, 25, 30
Standing triceps curls over head, 5 each with 15 lbs
Straight arm Alternating rows 10 each (hard!)
Bent over elbows back pulls, charged
Five min stair machine
Done for today

bit.ly/2sxreRY

Bike

Bicycle machine, 35 min at 7 miles. Alternating levels 10 and 13 most of the time, with cycling down and back then down during the last 5 min.

bit.ly/2sqyf7m

Arms shoulders chest

Went straight into it

3 sets of 12 at 20lbs: Dumbell curls, bench press, standing bench pull backs
3 sets of 8 at 30 lbs bench press
Took my time to breathe and stretch
2 set of 8 diamond hand at chest push ups
1 set of 8 standard push ups

bit.ly/2pMGVqX