Wing Work

My workout today was back, bi, shoulders and intervals:

15 min r-bike

Cybex lat pulls

130x10

150x8

160x6x2

Seated Hammer rows (one arm at a time)

70x10

90x6x2

2 sets knee ups on a bench

Seated machine rows

110x10

120x6x2

3 sets Fully extended sit ups on hyper extension machine

Shoulder press (seated backwards)

70x10

90x10

100x10

Bicep curls on hammer machine

55x 5 full and 5+ short x 3sets

Shrugs on smith machine

90x20x3

2 sets Incline oblique sit ups

Intervals on stair mill- 15 mins

then tanned a bit

vacuum total for today:

2 at home

3 in tanning bed

3 in car

that was it for my WING work today~

-Michelle