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Old 07-11-2011, 01:10 PM   #4
douglas bias
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Join Date: Jul 2011
Posts: 9
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July 11, 2011

CHEST
INCLINE DUMBBELLS
60X15
70X12
75X8
DECLINE DUMBBELLS
65X12
70X10
70X10

INCLINE CABLE ROWS
15X12
17.5X12
17.510

DECLINE ROWS
17.5X15
20X12
20X10

REGULAR PUSHUPS
1X12
1X10
1X10


CARDIO
RAN 4 MILES ON ROAD SLOW PACE

AFTER CHEST WORK OUT SPRINTED
4 QUARTER MILE SPRINTS ON
TREADMILL SPEED ANYWHERE FROM
8.5 MPH TO 10 MPH
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