1/2/10

SORRY that there wasn't a post for the first of the new year, but I was a little "green around the gills" and just didn't get around to it to be honest, but if you were going to work out I am hoping you were able to manage with what is up from previous days.

Today let's do arms.

-pull ups

-dips (superset these) reps are either 5-6-7 or 8-9-10
(these two exercises will also have no rest between and will be done on the assisted machine)

-push ups (big girl style, if you can) 5-6-7 or 8-9-10 OR 10-12-15

-chest press on the freemotion cable (height, about 7 and width about 7 as well - this may not be for you) 3 sets of 15

-olique hold and twist(s) set the height at chest height and use the one-looped hand hold for this exercise. hold it for 10-15 seconds than do 5-7-10 twists

-go to the mates and do the low row. 3 sets of 15
superset this with:

-wall sits with should raises with the medicine ball (pick the weight accordingly) do 10 shoulder raises while in the wall sit (3 sets)

if there is time (and you have the energy) do flutter kick (lying on your back on the mate) for 30 seconds 3 sets