tlwash1974 
"Gain some muscle, strength and tone up."
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CHEST EXERCISE Reps Set #1 Set #2 Set #3
Incline Press 10-10-10 30 30 30
Bench Press 12-12-12 30 30 30
Incline Fly 10-10-10 30 30 30
Decline Bench Press 10-10-10 30 30 30
ARMS EXERCISE Reps Set #1 Set #2 Set #3
Barbell Curls 10-10-10 30 30
Dumbbell Curls 10-10-10 20 20
French Press 10-10-10 20 20 20
Tricep Pressdowns 12-12-12 25 25 25
Tricep Kickbacks 10-10-10 25 25 25
BACK EXERCISE Reps Set #1 Set #2 Set #3
Lat Pulldowns 10-10-10 30 30 30
Seated Lat Rows 12-12-12 30 30 30
Bent Over Rows 10-10-10
Push Ups 10-10-10
SHOULDER EXERCISE Reps Set #1 Set #2 Set #3
Crunches 10-10-10
Shoulder Presses 12-12 25 25 25
Rear Deltoid Rows 10-10-10 30 30 30
Front Shoulder Raises 10-10-10 25 25 25
Lateral Shoulder Raises 12-12-12 15 15 15
LEG EXERCISE Reps Set #1 Set #2 Set #3
Leg Press 10-10-10 80 80 80
Deadlifts 10-10- 10 40 45
Squats 12-12 50 50 50
Leg Curls 10-10-10 25 25 25
Leg Extensions 12-12 25 25
Calf Raises 20-20-20 80 90 90 |
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