Rotary Calf- 275#(30), 290#(30), 305#(30)
Leg Press- 330#(20),345#(20),390#(20)
Leg Curl- 135# (3x15)
Leg Extension- 140# (3x15)
Squat- 280#(15), 330#(15), 400#(15)
Pull ups- pyramid to 7, with push ups and knee ups in between
rowing- 15 minutes
bike- 7.7 miles 33 minutes
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