Tuesday's Workout

Shoulder's and Triceps
1)12 minute run
2)Pull Ups super set with bent over row
4x12 plus two negatives on set 4
3)Db shoulder press superset with lateral raises
3xfailure
4)Skull crushers
3x10
5)Dips
2xfailure
6)Abs
Vups-20x
Scissor kicks-40x
Toe Touches-25
4x

Tuesday's Workout

Back and Triceps
1)12 minute run
2)Pull ups (palm down)superset with bent over row
3x10
3)DB shoulder press superset with lateral shoulder raise
2xfailure
4)High pull superset lat pull down
3x12
5)Abs
On medicine ball
Bring right knee to left elbow then alternate
15 each leg
Extends hands up and slowly stretch them down behind your head (slow stretch)
20 reps
4 sets each exercise

Friday's Workout

Back/Triceps
1)Run on treadmill for 12 min. (fast as possible)
2)Lat Pull Downs super set with bent over row
3x12, with 2 drop sets on each on last set
3)DB shoulder press super set with lateral raises
3 sets of failure
4)Tricep skull crushers ( laying flat on bench, bring curl bar down toward head then press up for 10 reps, then go straight into a press for 20 reps)
5)Abs
a)On medicine ball bring right knee to left elbow alternating legs and arm for 15 reps each way.
Superset
b)reach hands back as far as possible and stretch back then crunch up for 20 reps
3 sets total

Tuesday's Workout

Back/Triceps
1)Run on treadmill for 12min (has fast as possible). Really try to get the heart rate up!
2)Super Set Lat Pull Down with rows (probably connected to lat pull down machines)
3 sets of 12 reps. On set 3 on both exercises do 2 drop sets. (drop set is where you lower the weight and do to failure)
3)Super Set shrugs with lateral shoulder raise
3x12 each exercise
4)Dips 3 sets to failure
5)Tricep pushdown 2x10 plus two drop sets after second set. Blow them out!
6)Abs.
Lay flat on back. Extend legs and crunch up bringing legs to stomach. 30 reps
V-Ups 25reps
Toe Touches-25 reps
3 sets