Notes
4 Sets of 10 Reps each with 15# weights, 8 Reps with Legs:
1) Standing Bicep Curls, 2) Standing Shoulder Presses, 3) Bent Over Pull-ups, 4} Standing Side Raises, 5) Punches, 6) Reverse Shoulder Curls (2 x 15 lb dumb bells held together}, 7) Tricep Curls, 8) Swings {2 x 15l# weights diagonally crossing each other and clasped with both hands}, 9)Squats {2 x 15# dumb bells held tight to chest}, 10) Lunges {15# dumb bell in each hand}, 11) Planks (3:00 minutes, 3:00 minutes, 2:15 minutes, 1:45 minutes), 12) Push-ups (30 each)
Training Plan Entry
3 Sets of 15 Reps each with 15# weights:
1) Standing Bicep Curls, 2) Standing Shoulder Presses, 3) Bent Over Pull-ups, 4} Standing Side Raises, 5) Punches, 6) Reverse Shoulder Curls (2 x 10lb dumb bells held together}, 7) Tricep Curls, 8) Swings {2 x 15l# weights diagonally crossing each other and clasped with both hands}, 9)Squats {2 x 15# dumbells held tight to chest}, 10) Lunges {15# dumbell in each hand}, 11) Planks (2:40 minutes, 2:40 minutes, 2:30 minutes), 12) Push-ups (20 each)