FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10 flat
bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent -
over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent -
over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with
towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
If it is not possible to have solid barriers between cat carriers when owners are waiting with their cats and there is more than one cat present (eg, if owners are sitting on a
bench with the carrier next to them), eye contact between cats can be avoided and a sneeze barrier created by having a supply of clean blankets or
towels that an owner can be asked to place
over the carrier.
Beach cottage mudroom features upper walls painted blue gray and lower walls clad in horizontal tongue and groove paneling adorned with row of hooks and heart shaped driftwood suspended
over built - in
bench with two drawers below accented with oil - rubbed bronze pulls topped with ticking stripe cushions beside a built - in cubbies filled with rolled
towels atop subway tiled floors.