Semper Fi Fitness *** Day 8 *** 15 Min Walk Rest - Push-Ups 35 - Burpees 35 - Overhead Press (With Weights) 35 - Bicep Curls (With Weights) Rest - Squats Rest - Sit-Ups Rest- Crunches Rest - Leg Raises 45 Sec Plank 80 Sec Wall-Sit *** Weight Training *** Sun-Gods Front Shoulder Rotations - 100 Reps (50 Forward / 50 Backwards) Side Shoulder Rotations - 100 Reps (50 Forward / 50 Backwards) Over Head Shoulder Rotations - 100 Reps (50 Forward / 50 Backwards) Seated Military Press Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps Upright Rows Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps Rotational Shoulder Press ( Arnold Dumbbell Press ) Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps Side Lateral Raises Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps Bent - Over Lateral Raises Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps Front Lateral Raises Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps Shoulder Shrugs 3 Sets Max Reps Mountain Climbers - 100 Reps (4 Count) Lunges Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps Squats Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps Alternating Lunge Jumps Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps Calf Raises Set 1 - 50 Reps Set 2 - 50 Reps Set 3 - 50 Reps Set 4 - 50 Reps
Posted on: Wed, 08 Oct 2014 05:17:06 +0000
Trending Topics
Recently Viewed Topics
© 2015