Wednesday, April 10, 2013

DAY 10 - Cardio/CHEST/SHOULDERS/ABS/CARDIO

200
14.9%

I experimented with a high carb day last night...

Elliptical 30 min - cranking up to 180 HR then resting down to 140. REPEAT


WORKOUT 1 (30min)
ABS

3 SETS
Dip Station Hold lower ab leg raises x 25
Cable Crunches x 25
Cable Oblique Crunch x 20


3 SETS
Ball Roll In x 20
Decline Bench Side Crunches x 15
Standing Bar Twist x 20
D Side Crunches x 20



Side Raises x 20 (Pick a weight 15 is about all you have then rest just enough to finish)
Incline Press x 20

Rear Delt Machine x 20/20/20
Machine Flyes x 20/20/20

Standing Shoulder Press x20/20/20
Low Cable Flyes x 20/20/20

Upright Rows Cable x 20/20/20
Front Raises x 20/20/20


1 Mile 9:30