Biceps 12/20/13

AM Workout
20 minute walk with ankle weight
15 minute walk with ankle weights and carrying 25lb dumbbell

PM Workout
Strength Band Hammer Curls
Blue Band 30, 30, 30, 25, 20
Black  20
Blue and Black 14, 14, 10

Wrist weight + blue + black 10

45lb dumbbell row 8

kettlebell clean and press 5

kettlebell concentration curls 12

Shoulder Day 12/18/13

AM Workout
Treadmill walk 20 minutes

PM Workout

Warm up
Empty Hand
    Shoulder Press 50
    Lateral Raises 15
    Front Raises 15
    Rear Delt Raises 15
Band Pull Apart 20
5lb Dumbbell
        Shoulder Press 20
        Lateral Raises 10
        Front Raises 10
        Rear Delt Raises 15
Workout
 20lb Kettlebell Clean and Press 5, 5, 5
 Hang Clean 50lb 8, 5
 Dumbbell Shrugs 50lb 8

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Back and Bicep Day 12/17/13

AM Workout
Crunches 20
Lat Pulldowns 50
Face Pulls 20
Tricep Kickbacks 30
Band Dips 50
Low Band Flyes 30
Band Rows 30
Behind the Back Curls 30
Cross Body Hammer Curls 30
Lateral Raises 20
Low Band Chest Press 5
Romanian Band Deadlift 30
Dumbbell Front-Squats 3, 3, 2

PM Workout
Band Lat Pulldowns  100
         Face Pulls 30
         Reverse Flyes 15
         Deadlifts Barbell + Bands 2
         Low Band Rows 20
         One Arm Lat Pulldowns 30
Deadlifts 6, 6, 6
Hang Cleans 3, 6, 6
Bent-Over Rows 20, 20, 15
One Arm Dumbbell Rows 5, 5, 5
Barbell Curls 3, 5, 5
Behind the Back Curls 12
Band Hammer Curls 10

Chest Day 12/16/13

AM Workout
Bodyweight Squats 10, 10, 10
Band Flyes 25
Band Lat Pulldowns 50
Band Face Pulls 20
Band Reverse Flyes 20
Deadlift-Curl-Press 10
50lb Dumbbell Front-Squats 5, 5

PM Workout

Warm-up
Band Lat Pulldowns  50
Face Pulls 25
Reverse Flyes 30
Internal Rotations 30
External Rotations 25

Workout
Incline Bench Press
Bar Only 15
65lbs 10
85      10
105    10
115    5
125    5
135    5
140    5
150    5

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