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Tuesday, June 10, 2008

Arm and AB workout

3 minute warm up

pull up (or modified pull up): 10-15 reps
back extensions on ball or machine: 30 reps
cardio: 1 minute

REPEAT 2-3 more times

DB chest press: 15 reps
plank: hold 1 min.
cardio: 1 min.

REPEAT 2-3 more times

concentration bicep curl: 15 reps
incline reverse curl: 20-30 reps (lay on an decline bench with head higher than legs, holding onto the bench near your head lift hips off bench pressing feet to the ceiling)
http://www.menshealthsa.co.za/images/article_images/0-255/a20/49_44_orig.gif

cardio: 1 min.
REPEAT 2-3 more times

bench dips: 20 reps

pendulum: 10 each side (on your back with feet in air and legs straight, drop both feet to one side without lifting back off ground; return to top and drop to other side)
cardio: 1 min.

REPEAT 2-3 more times

33 comments:

Cammie said...

Modified pull ups for me! I'm going to try this tonight. I have been neglecting my arms a little lately. This will be perfect.

Bethany Gilson said...

Leisa this looks really fun! I also did the plyo legs workout you sent me last night and I am sore! it was great-thanks

Leisa said...

Any time!

Cammie said...

I completed this workout last night. It took me a little longer than I expected, but I really liked doing two exercises and then cardio. The variation was nice. I am really sore in my back, upper back and chest. So I consider it a success!

Heidi said...

I think this will be my workout tomorrow. Thanks for saving me some work! I'm feeling SO out of ideas. How is the training going?

anna said...

if i were working out right now, this would be great. but i'm too tired...until next trimester i'm not even gonna beat myself up for going to be instead of the gym. thanks for posting though---you keep me inspired!!

Akenarong said...

์NICE WORKOUT AT HOME

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