Notes
4 Sets of 15 Reps each with 10# weights (10 Reps on 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 10lb dumb bells held together}, 7) Tricep Curls, 8) Swings {2 x 10l# weights diagonally crossing each other and clasped with both hands}, 9)Squats {2 x 10# dumbells held tight to chest}, 10) Lunges {10# dumbell in each hand}, 11) Planks (2:40 minutes, 2:40 minutes, 2:20 minutes, 2:10 minutes), 12) Push-ups (20 each)
This workout day after 12 mile long run! Felt good; no soreness.
Training Plan Entry
3 Sets of 15 Reps each with 10# 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 10l# weights diagonally crossing each other and clasped with both hands}, 9)Squats {2 x 10# dumbells held tight to chest}, 10) Lunges {10# dumbell in each hand}, 11) Planks (2:40 minutes, 2:40 minutes, 2:10 minutes), 12) Push-ups (20 each)