My Workout For Last Week

4/30/2012 Monday
Bent over rows 3X5
Weighted Pullups 2X10
Rack Chins 3X10
Flat dumbbell press 3X5
Weighted Dips 2X10
Dumbbell shoulder press 3X10
Cambered bar curls 3X10
Skull crushers 3X10

Ran 1.3 miles 12mins

5/1/2012 Tuesday
Squats 3X5
Hack squats 2X10
Leg extansions 2X10
Stiff legged deadlifts 3X8
Glute ham raise 2X10
Standing calf raise 3X10
Seated calf raise 3X10

Rest on cardio
5/2/2012 Wednesday

Rest day on weights Ran 1.3 miles 12mins.

5/3/2012 Thursday
Bent over row 6X5
Rack chins 3X12
Seated cable rows 3X12
Incline dumbbell rows 2X15
Close grip pulldowns 2X20
Seated dumbell press 3X12
Upright rows 2X15
Side lateral raises 3X20

Ran 1.3 miles in 12mins

5/4/2012 Friday
Squats 6X5
Front squats 3X12
Leg extensions 3X20
Romanian deadlifts 3X12
Lying leg curls 2X15
Standing calf raises 3X15

Rest on cardio
5/5/2012 Saturday
Flat dumbbell press 6x5
Incline dumbbell press 3X12
Flat bench 3X15
Flyes 2X20
Peacher curls 3X12
Concemtration curls 2X20
Spider curls 2X20
Seated tri extension 3X12
Rope pulldowns 2X15
Kickbacks 2X20

Rest on Cardio


5/6/2012 Sunday
Rest on weights
Bike 10 miles and run 1.3 in 12mins