Exercises
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Exercise
Cardio Triangle Pushups Dragon Pushups Windmills Full Body Dips Hammer Chinups
Repetitions 20 20 40 20 20
Cardio Half~Moon Lunges
Repetitions 40
Yoga Duration Side Leg Lifts 20 SEC Front Leg Lift 20 SEC Dragon Tuck 20 SEC Deltoid Pose 20 SEC Pectoral Fly 20 SEC Neck Bridges 20 SEC Pyramid Headstand 20 SEC Yoga Duration Abductor (Away) 20 SEC Adductor (Toward) 20 SEC Prayer Pose 20 SEC
Dumbbells Hammer Curls Shoulder Fly Crossover Arm Extensions Shoulder Press Shrugs
Page 1
lbs 25 10 15 25 35
Machines Ab Crunch Pectoral Fly Deltoid Fly
lbs 65 82.5 37.5
Machines Squats Calve Lift Abductor (Away) Adductor (Toward)
lbs 2x25, 2x10 1x45, 1x35 70 150
Cardio Triangle Pushups Dragon Pushups Windmills Full Body Dips Hammer Chinups
Repetitions 20 20 40 20 20
Cardio Half~Moon Lunges
Repetitions 40
Yoga Duration Side Leg Lifts 20 SEC Front Leg Lift 20 SEC Dragon Tuck 20 SEC Deltoid Pose 20 SEC Pectoral Fly 20 SEC Neck Bridges 20 SEC Pyramid Headstand 20 SEC Yoga Duration Abductor (Away) 20 SEC Adductor (Toward) 20 SEC Prayer Pose 20 SEC
Dumbbells Hammer Curls Shoulder Fly Crossover Arm Extensions Shoulder Press Shrugs
Page 1
lbs 25 10 15 25 35
Machines Ab Crunch Pectoral Fly Deltoid Fly
lbs 65 82.5 37.5
Machines Squats Calve Lift Abductor (Away) Adductor (Toward)
lbs 2x25, 2x10 1x45, 1x35 70 150
