August 24 2012- upper body

warm up on treadmill 10 minutes

plank on ball- 25 seconds
roll out on ball- 15
crunch on ball- 15
side plank with hip raise- 10
toe touches
bicycle crunches

shoulder press- DB: 15lbs- 12
biceps curl with bar- 30lbs- 10
lying down- triceps ext- 30lbs- 10

shoulder flys-side- DB:12.5- 10
shoulder raise- front- DB: 12.5- 10
triceps kickback- DB: 10lbs- 10

preacher curls 40lbs- 10
dips on machine- 66lbs assistance- 10
chest press- 45lbs- 10

biceps curl-rope-40lbs- 10
triceps pulldown- rope- 40lbs- 10
dips on bench- 10

upright row- DB 15- 10
hammer curl- DB- 12.5- 10

cool down 10 min on treadmill