Thursday, January 08, 2009

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