12/27/12
Day 3 OFF
Treadmill 1 hour
12/28/12
Day 4 Upper Body
Machine BP: 4x 11/70 1x 12/80 3x
One Arm BD Row: 4x 11/30 12/30 13/30 2x
Seated 2 arm DB Press: 4x 11/50
Assisted Dips: 4x 4/10
EZ Bar Curls: 4x 10/45 1x 12/45 3x
Crunches w/ball: 5x 5/25
Crunches w/bench: 4x 4/18
Planks: 4x 4/30sec
12/29/12
Day 5 Lower Body
Leg Press: 4x 12/270 x1 12/275 2x 9/300
Leg Extensions: 4x 14/100
Leg Curls: 4x 13/85 2x 14/80 2x
Standing Calf Raise: 4x 14/100
Cable Rope Crunch: 4x 14/155 x3 14/160 x1
Plank: x5 5/30 sec
Crunches on Ball: 6x 6/25
12/30/12
Day 6 OFF
Cardio: Elliptical 2 hours
12/31/12
Day 7 OFF
Cardio: Elliptical 1 Hour
1/1/13
Day 1 Upper Body
DB Bench Press: 4x 12/60 x1 12/70 3x
Lat Pull Down: 4x 13/125 2x 14/125 2x
Up Right Row: 4x 14/50 2x 15/50 2x
Cable Tricep Press Down: 4x 14/100 14/105 15/105 2x
DB Curls: 4x 14/30 x2 15/30 x2
Crunches w/Ball: 4x 4/55
Crunches w/Bench: 4x 4/20
Plank: 4x 4/30sec
FOAM ROLLER 10 min!!
Felt a great amount of relief !
