Thursday, its day 4 of my 6 day weekly schedule Shoulders and Triceps day


Warm up- run in place, jumping jack, 5 min. Just to get the blood flowin-

3 sets of 10 on the Dumbell Military Press 20/25/30lb dumbells
3 sets of 10 on the Dumbell Arnold Press 20/25/30lb dumbells
3 sets of 10 on the Rear Delt Cable Fly 20/30/40lb plates(machine)
3 sets of 10 on Close Grip Bench Press 55/70/85lb barbell
3 sets of 10 on Overhead Extension 30/30/35lb dumbell
3 sets of 10 on Tricep Pressdowns 40/50/60ib plates(machine)

Level 2 of my walk to run cycle

Run for 1 min walk for 4 min, I did this 8 times=40 min

Warm up

3 sets of 10 on Lat Pulldown 70/80/90lbs
3 sets of 10 on Seated Row 70/80/90lbs
3 sets of 10 on Straight Arm Pulldown 50/60/70lbs
3 sets of 10 on Upright Row 50/60/70lbs
3 sets of 10 on Dumbell Shrug 40/45/50lb dumbells
3 sets of 10 on Back Extension Machine 110/120/130lbs
3 sets of 15 on Superman

35 minutes on the bike