Posted by: kurunner | December 4, 2009

Workout – 12.4

Cardio

Elliptical Trainer – 40 mins, Interval – Interval, 5 min cool-down

Strength Training

Incline Chest Press with resistance band and dumbbells – 10 lbs x 12, 15 lbs x 12 x 3

Seated Row – 60 lbs x 12 x 3

Overhead Extension with band and dumbbell – 10 lbs x 12 x 2, 15 lbs x 12 x 2

Alternating Curl with band and dumbbells – 10 lbs x 12 x 3

Lateral Raise with band and dumbbell – 5 lbs x 6(12) x 2, 5 lbs x 7(12)

Assisted Dip – 140 lbs x 8

Assisted Pull-up – 140 lbs x 10 x 2

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