Friday, July 15, 2011

TGIF Workout

It's Friday so I've got to kick today's workout up a notch. I don't usually workout over the weekend except for a run on Saturday mornings. So, for today, nothings optional. I've got to make sure I maintain all the hard work I've done all week. I've worked too hard to let it go to waste for two days. So to kick the weekend off here's today's plan:

Squats; 2 sets of 12
Concentrated Curl; 2 sets of 12
Seated dumbbell military press; 4 sets of 15
Hammer curls; 2 sets of 12
Shrugs; 2 sets of 12
Standing upright row with band; 3 sets of 10
Standing calf raise; 2 sets of 12
Standing Full range lateral raise w/ band; 3 sets of 10
Barbell curl; 2 sets of 12
Standing close grip high rows w/band; 3 sets of 15
Standing overhead cable pull down with band; 4 sets of 10
Reverse grip pull down with band; 2 sets of 12
Regular grip pull down with band; 2 sets of 12
Step ups; 2 sets of 12
Dead lift; 2 sets of 12
Cable(band) seated row; 2 sets of 12
Hyperextension on ball; 2 sets of 12
Plank on knees; 5 sets of 20
Ab crunches w/ hands by head; 5 sets of 20

and for later just for fun...

Leg extensions with band; 7 sets to failure
Dumbbell lunges; 3 sets to failure
Leg press with band; 3 sets to failure
Walking lunges; 1 set to failure
Stair stepper (will be doing step ups instead) w/ dumbbell; 10 minutes
Jump lunges; 3 sets to failure
Step ups w/ dumbbell; 10 minutes