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Upper body Dumbbell incline presses: 15, 20, 25, 30 health and 25 pounds per hand Dumbbell flyes: 25 pounds health with a spotter Assisted pull-ups: 140, 130, 120, 110 and 120 pounds Wide-grip lat pulldowns: 75 pounds Bent over front raises: 8, 10, 12, 15 and 12 pounds per hand Lateral raises: 12 pounds per hand with assistance Concentrated biceps curls: 15, health 15, 20, 25 and 20 pounds per hand Preacher curls: 20 pounds per hand with assistance Cable extensions: 50, 55, 60, 65, 60 and 12 pound per hand Lying triceps: 12 pound per hand Lower body Leg presses: 275, 295, 315, 335 and 315 pounds Leg extensions: 105 pounds Straight leg deadlifts: 30, 35, 40, 45, 40 and 20 pounds Dumbbell lunges: 20 pounds each hand Standing calf raises: 30, 35, 40, 45 and 50 pounds Seated calf raises: 90 pounds Cardio: 30 minutes of cardio on an elliptical cross-trainer, treadmill or she climb stairs Abs: Reps of 12, 10, eight, six and 12 for declined sit-ups, hanging knee raises, ball crunches and floor crunches Carolyn’s nutrition plan 7:30 a.m.
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