PULLING MUSCLES.
Warm up on the bike for 10 minutes.
With the bar with 10lb weights, bend at the waist and lift, set of 10. Hands out wide, fingers facing away from you, push ups. Alternate, back and forth for 10 minutes, regardless of how many sets you do.
Pull ups. Set of 10, rest and repeat for 10 minutes.
With a bar with 45lb weights, sit on your knees. Roll the bar as far out as you can reach, practically falling down, then roll it back. Should feel in your abs. Run butt kickers, set of 2. Repeat for 10 minutes.
Seated curls, set of 10, 20lb dumbbells in each hand. Crunches, set of 20. Repeat for 10 minutes.
Butterfly lifts, with 20lb dumbbells, set of 10. Toe touch crunches, set of 20. Repeat for 10 minutes.
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