Warm up for 5 minutes. Nothing too strenuous.
Do the following cirucit 3x:
-Inclined Bench Press 15x (I just did the bar)
-Seated Row 15x (50lbs)
-Overhead press with small barbell (20lbs) 15x
Rest 2-3 minutes
Do the following circuit 3x:
-Inclined Press with 20lb dumbells 12-15x
-Pull Downs (hands out really far, bring down to chin) (60 lbs) 12-15x
-Standing flyes 15x (10 lbs)
Rest 2-3 minutes
Do the following circuit 3x:
-15-20 push-ups (15 boy or 20 girl)
-Standing rows 15x (15lbs)
-Using 5lb weights, bring your arms straight up out in front of you. When hands are in front of you, turn them so the weight is parallel to the floor. Then twist your hands back to where the weights vertical (perpindicular) to the ground and then lower your hands back down. 15x
Rest 2-3 minutes
Plank for 1 minute-3 x.
You are finished!
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