Wednesday 7/18/12
Full Body Circuit
1). Barbell Push Press
3x12 with 45lb. bar
2). Lat Pull Downs (Behind the neck)
3x12 on 60lb. setting
3). Barbell Squats
3x12 - 45lb. bar +40lbs. in plates= 85lbs.
4). Rear Delt Flys
3x10 on 40lb. setting
5). Tricep Kickbacks
3x15 on each arm with 10lb. dumbbell
6).Calf Raises
3x20 with 15lb. dumbbells
7). Smith Machine Upright Rows
3x12 - Bar + 30lbs. in plates
8). Laying Hamstring Curls (1 & 1/2's)
3x12 on 45lb. setting
9). Tricep Rope Push down
3x12 on 40lb. setting
Followed by 45min. of cardio on the eliptical
1). Barbell Push Press
3x12 with 45lb. bar
2). Lat Pull Downs (Behind the neck)
3x12 on 60lb. setting
3). Barbell Squats
3x12 - 45lb. bar +40lbs. in plates= 85lbs.
4). Rear Delt Flys
3x10 on 40lb. setting
5). Tricep Kickbacks
3x15 on each arm with 10lb. dumbbell
6).Calf Raises
3x20 with 15lb. dumbbells
7). Smith Machine Upright Rows
3x12 - Bar + 30lbs. in plates
8). Laying Hamstring Curls (1 & 1/2's)
3x12 on 45lb. setting
9). Tricep Rope Push down
3x12 on 40lb. setting
Followed by 45min. of cardio on the eliptical
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