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Monday (60-70min)
Bicep / ABS
1 ) Ab Crunch Machine (3 sets 10 times each 110lbs)
2 ) Standing Barbell Curls (3 sets 10 times each 75lbs)
3 ) Dumbbell Curls (3 sets 9 times each 40lbs)
Leg Raise (3 sets 30 times each)
4 ) Dumbell hamer curls (3 sets 10 times each 35lbs)
Side Leg Raises (30 times each side)
5 ) Biceps Machine ( 3 sets 10 times each 65lbs)
Cardio
1 ) Treadmill Running (5 min)
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Monday
Cardio
Treadmill Running: 31.5 min 7.1-7.4 mph 3.62 miles 600 cal
Chest/Shoulders
Pec Fly
180x10
200x10
220x10
240x10
260x10
280x10
Incline Press
170x10
175x8
180x5
Dumbell Raises
20x2x10
20x2x10
22.5x2x10
22.5x2x10
25x2x10
25x2x10
Incline Bench Dumbell Flyers
35x2x10
35x2x10
37.5x2x10
37.5x2x10
Barbell Bench Press
145x8
155x9
165x7
175x7
185x5
200x5
Triceps Pushdown
100x10
110x15
120x15
130x10
140x10
150x10
75 min
15 min Swimming
Вторник:
30 мин беговая дорожка, скорость 5.5 миль/час, 5 мин пресс.
4 main reasons why Boston is the best place to live:Red Sox (Baseball), Patriots (Football) World Champions
Celtics the NBA (Basketball), Bruins Stanley Cup (Hockey)
5 мин беговая дорожка... 0.5 мили в час...
один раз подтянуться
2 раза отжатся от пола
5 раз хрюкнуть
звездочки, косточки, ребришки в ряд
трамваи переехал отряд октябрят
4 main reasons why Boston is the best place to live:Red Sox (Baseball), Patriots (Football) World Champions
Celtics the NBA (Basketball), Bruins Stanley Cup (Hockey)
я сегодня работау ...
Палец от станка не далеко падает.
4 main reasons why Boston is the best place to live:Red Sox (Baseball), Patriots (Football) World Champions
Celtics the NBA (Basketball), Bruins Stanley Cup (Hockey)
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