I woke up at like 4 this morning and got to work. I was/am sore. I needed 2 tylenol then and at work right now, I am in pain in my legs, abs, shoulders and back.
Here are the numbers. Shoulders and arms is 15 exercises and you do them twice.
Alternating Shoulder Press In/Out Bicep Curl Bicep Kick Backs
Round 1-10 reps(15lbs) Round 1-16 reps( 10lbs) Round 1-10 reps( 15lbs)
Round 2 10 reps( 20 lbs) Round 2-16 reps(10lbs) Round 2-10 reps( 15 lbs)
Deep Swimmers Press Full suppination Curl Chair Dips
Round 1-10 reps( 15 lbs) Round 1-16 reps( 20lbs) Round 1 20 reps
Round 2-8 reps (20lbs) Round 2-8 reps( 25 lbs) Round 2-20 reps
Up right Row Static Arms Curls Fliptwist Kickbacks
Round 1-12 reps( 20lbs) Round 1-16 reps( 20 lbs) Round 1-1o reps( 10 lbs)
Round 2-8 reps( 25 lbs) Round 2-16 reps(20 lbs) Round 2-10 reps( 10 lbs)
Seated Shoulder Flys Cohen Curls Lying down Tricep Press
Round 1 12( 10 lbs) Round 1- 12 reps( 15 lbs) Round 1- 15 reps( 15 lbs)
Round 2 12 reps( 0lbs) Round 2-10 reps( 20 lbs) Round 2-12 reps( 20 lbs)
Straight Arm Shoulder Flys Congdon Curls Side Tri Rise
Round 16 reps( 10 lbs) Round 1-12 reps( 20 lbs) Right arm Round 1-15 reps; 2-15
Round 2 16 reps( 10 lbs) Round 2-6 reps( 25 lbs) Left arm Round 1-12 reps; 2-15
I was dog tired when this was done and the ab ripper x finished me off. My core is not strong enough yet to handle the full ab ripper x.
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