Leave a comment

Workout 1 Arms

Cable Chest fly 30 lbs – (4 sets of 10 reps)

Bench Press 55 lbs (5 lb plates) (4 sets of 10 reps)

Push Ups on bench or bar (4 sets of 10 reps)

Seated cable row 50 lbs (4 sets of 10 reps)

Bent over plate row (2x 25 lb plates) (4 sets of 10 reps)

Barbell curl 20 lbs (4 sets of 10 reps)

Chest Press (machine by the stairstepper) 55lbs, 10 reps then 25 lbs 10 reps. 3 times.  2 sets

Lat Pulldown (NOT cable machine) 1 time below….

LBS:       40 / 55 / 70 / 85 / 85 / 70 / 55 / 40 /

Weight: 20 / 15 / 10 / 5 /   5  / 10 / 15 / 20 /

Tricep Pressdown lbs??

Lateral Shoulder Raise 10 lbs (5 lb plates, arms straight out, turn pinky’s up at top) 3 sets of 20


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

The Flexible Baker

Fitting as much into as little as possible

Thought Catalog

Thought Catalog is a digital youth culture magazine dedicated to your stories and ideas.

Serotonin Junkie

jousting with the windmills in my mind


This site is the cat’s pajamas


I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!

Officially Gluten Free

Have your cake and eat it too, without feeling sick.

Running, Lifting and Life

The day to day of a marathoner in training and self admitted gym rat.

My Foray Into Food Storage

A regular gal learning about Food Storage, Home Cooking, Canning, Gardening, and more!

Fat, Short, or Slow Runners Blog

Let us inspire you in your running journey

Fitness Tips and Tricks

Stay In Shape with Eric Granata

%d bloggers like this: