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Unread 2009-03-04, 05:07 PM   #13
Black-Top
 
Join Date: Feb 2005
Posts: 9,862
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5:30 am

3.5 mile run
decline crunches 3X30
cable crunches 3X30 @ 85
flutter kicks 2X50

6:30 pm

bi / tri day

seated barbell curls 4X10 @ 85
hammer curls 4X10 @ 40
tri push down 5 X 12 @ 75
laying tri ex 4 X 10 @ 75
1 arm preacher curls 3 X 10 @ 30
concentration curls 3 X 12 @ 30
rope tri ex 5 X 12 @ 65
overhead db ex 3 X 10 @ 25
cable curl super set front, back, and inside leg 3 X 15 @ 25

decline crunches 2X25
medicine ball oblique twists 2 X 30 per side (60) with a 14.3lb mb
flutter kicks 2 X 50
cable crunches 2 X 15 @ 85
weighted oblique side bends 2 X 30 per side (60) @ 25
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