LilT1026 
"I want to Transform My Body."
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Monday
Back and biceps
Lat Pull Downs 4X10
Close grip rows 4X10
Close grip lat pull downs 4X10
Wide grip rows 4x10
Dumbell curls 4x10
Hammer curls 4x10
Barbell curls 4x10
Incline curls 4x10
30 min stair climber
Tuesday
Legs
Squats 4x10
Extensions 4x10
45 degree or laying leg press 4x15
SLDL 4x10
Plie squats 4X12
Walking lunges 4X20
20 min elliptical
Wednesday
Spin class or elliptical/stair climber
Thursday
Chest and triceps
Chest press 4x10
Incline 4x10
Incline flies 4x10
Decline cables 4x10
Push ups (as many as I can)
Cable pull down extensions 4x10
Bench dips 4x10
Skull crushers 4x10
Overhead extensions or kickbacks 4x10
Friday
Spin class
Saturday
Shoulders
Shoulder press 4x10
Front raises 4x10
Side raises 4x10
Bent side raises 4x10
Spin class
Sunday
(rest) |
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