WORKOUT 1

stretches

ABS
Seated Crunches
30 /40lbs

Side bends
30 per side

Leg Raises
30

LEGS
squats
3 x8 /10
3 x8 /30

Plie Squats
3x8 /10

seated leg extensions (quads)
3 x 15 /30

SL deadlifts
3x8/40

BACK
DB Bentover Row
3x8 /5

seated back cable row
3x15/40

close grip lat pulldowns
3x8/30

shrugs
3x15 /30


BICEPS

DB curls
3 x12 /5

DB Concentration Curls
3x10/5

Will add drag curls back in if I think I need them. Want to see how I feel tomorrow after the DB stuf on biceps.

Plie's wow. Don't think I even got parallel today. First time I did them, They feel good. I think I will keep them in awhile.

Hey shouldn't the DLs be on Hamstring days? And the Leg Press should be on Squat day HUH? I should switch them! Realized that on the last two reps of my last set of DLs.

Hey I'm learnin!