SenoritaShelly 
"To get back to doing curls with 20 pounds. Working it again!"
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Depends on the day....
I lift weights for about an hour each day, then do anywhere from 20 minutes of cardio to 60 minutes.
I always do 3 sets, anywhere between 2 reps and 8 reps, depending on the exercise. Been a while since I actually wrote down sets to reps for each exercise.
Arm/Shoulder Days: Dumbbell Bicep Curls 20lbs, Lying Tricep Extensions (dumbbells), Front Raise, Unilateral Tricep Extentions with a Lean, Lateral Raise, Tricep Kickback (dumbbells), Zottman Curls, Tricep Extension Machine, Bent-Arm Bent-Over Rows (dumbbells), Rotator Cuff/Scarecrow, Close-Grip Dumbbell Press ,Hammer Curls (dumbbells), Tricep Pushdowns, Cuban Shoulder Presses, Rotational Shoulder Presses.
Leg/Glute Days: Leg Press - Hack/Lying Squats, Barbell Squats, Front Lunges, Bulgarian Barbell Split Squats, Horizontal Leg Curls, Leg Extension, Ballet/Sumo Squats, Calf Raises on Machine(standing or sitting).
Abdominal/Back Days: Incline Board Partial Sit-Ups, Abdominal Machine, Lying Leg Raise, Rotary Torso Machine, Hanging Leg Raise, Roman Chair, Saxon Side Bends.
Chest: Bench Pressing, Lying and Incline Dumbbell Flys, Lying and Incline Dumbbell Chest Pressing, Push-Ups,
Back: Bent-Over One-Arm Rows, Front Dorsi Bar - Pull Downs, Seated Row on Machine, Push Downs, Back Extention, Dumbell Two-Arm Rows, Pulldown Machine. |
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