Friday, March 26, 2010

Biceps, Triceps, Chest, Pecs and always Abs

TGIF! I had a great workout today! Starting on the arc-trainer 20 minutes and burned 200 calories and then 20 minutes on the treadmill and burned another 200 calories. Standing Stretch.
On Assist Machine: Chip-ups and Dips 2 sets 15 reps each.
Bicep Pull-Downs on Cable Lat Machine 80# 2 sets 20 reps
Tricep Press (cable) 2 sets each 20 reps pressing out and then pressing down(see me for details)
Standing Cable Chest Press 3 sets 15 reps
Free Weights 15# 2 sets 20 reps each:
Bent over Tricep Press
External Rotations
Slanted Chest Press
Tricep press-1 weight/both hands behind head
Alternating Bicep Presses
20 minutes Eliptical burn 200 calories
Abs on Mat-lighter day rotation leg lifts, obliques, crunches 4 sets of 25 each
EAT- Cliff Bar (my favorite, but need more protein after a hard workout so I have a shake when I get home)
Water consumed during workout: 32 ounces
Food consumed during workout: small apple
Supplement: Emergen-C Joint Health

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