Weekly Workout

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 Tricep/Back/Shoulder Workout for the week of 5-30-11

Circuit 1:

3 sets 10 one leg lunge on bench

 3 sets 10 overhead pulley with bar for tricep 10-40 lbs

 3 sets 10 lateral raises 5-20 lb dumbbells

 3 sets 10 back extension 0-25 lbs

 Circuit 2:

 3 sets 10 leg flexion 45-100 lbs

 3 sets 15 Olympian tricep extension with bar only

 3 sets 10 bent over row with 20-35 lb dumbbells

 Ab Circuit:

 3 sets 20 Upper Ab Machine 10-50 lbs

 3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-30-11

Circuit 1:

 3 sets 10 skater jumps

 3 sets 10 machine bench press 30-100 lbs

 3 sets 10 preacher bicep curl 10-15lb dumbbells

 Circuit 2:

 3 sets 10 air squats

 3 sets 10 pulley cross over 15-40 lbs

 3 sets 10 bicep curls 5-20 lb dumbbells

 Ab Circuit:

 3 sets 40 crunch with leg raise variation

3 sets 20 ab punch

3 set 15 bicycle

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