silvereyes87
Elite
- Joined
- Aug 15, 2015
- Messages
- 3,196
- Reaction score
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4 x 12 reps of Palm up curls with a 45 lb bar, 4 x 12 reps of palmdown curls with same bar. And then 4 x 12 reps of hammer curls with 25 lb dumbells. Then for chest I did 4 x 12 reps of bench with 40 lb dumbells, incline was 4 x 12 with 30 lb dumbells and lastly for shoulders 4 x 12 reps of military press with 20 lb dumbells. For cardio I did 30 mins on an elyptical burning 300 calories and then abs I did 4 x 10 reps on an abdominal machine at 90 lbs. Ziegs on my next day off I'm gonna try those flys. I've gotta keep my workout quick while I'm on shift days