Posted by: kurunner | November 12, 2009

Workout – 11.12

Cardio

Stepmill – 10 mins, Manual Level 3, 1 min cool-down

Treadmill – 30 mins at 3.0 mph and 1.0 incline, 5 min cool-down

Strength Training

Incline Bench Press with dumbbells – 20 lbs x 10 x 2, 20 lbs x 12

One Arm Row – 25 lbs x 8 x 2, 20 lbs x 10

Bicep Curl – 15 lbs x 10 x 2, 15 lbs x 12

Triceps Kickback – 5 lbs x 10 x 2, 5 lbs x 12

Lateral Raise – 5 lbs x 10, 5 lbs x 12 x 2

Cable Cross-over – 30 lbs x 10, 40 lbs x 6

Assisted Triceps Dip – 130 lbs x 8 x 2, 140 lbs x 10

Assisted Pull-up – 130 lbs x 8 x 2, 140 lbs x 10

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