Day 460

SHOULDERS, CHEST & BACK.

Warm up with a large lap.

Incline shoulder press. Start with medium weights (I used 30lb dumbells), two sets of 15. Go heavier in your weights, then do two sets of 8. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.

Pull ups, set of 15, use a partner if you need assistance, four full sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.

Set of 20 wide push ups. Set of 15, each arm, with a heavy dumbell (I used a 35lb dumbell) for bent over rows, repeat both for two full sets, then lower to 15 push ups & 8 bent over rows for two more sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.

With a barbell, medium weights (with a 35lb bar, added 10lb plates on each side) for standing military shoulder press, set of 15. Then, using same bar, , set of 15...repeat both for two full sets. Add weight and do two sets of 8.

Run a large lap.

Grab a stability ball. Grab heavy, medium and light dumbells (I got 30lbs, 15lbs and 12lbs). With shoulders and head on the ball, body straight like a table, heavy weights in hand, alternating chest press to a count of 20 (10 each arm) then 10 together. Grab the medium weights, butterflies, arms straight up, alternating to 20 (10 each arm) then 10 together. Sit up on the ball, heavy weights, alternating bent over rows for a count of 20 (10 each arm) then 10 together. Repeat for three full sets.

Sitting on the stability ball, Arnold-press (I used 15lb dumbells), set of 15. Grab your light weights, lateral extensions, set of 15. Lay back down on the ball, body like a table, using medium or light weights, arms straight up, 45 seconds with one arm slowly going down towards your hip and other arm up above yoru head, switching at the same time. Repeat for three full sets.

After class, I did 25 minutes on the elliptical (6 resistance, 12 incline) and 30 minutes on the stairs (speed at 6 for 10 mins, 7 for 10 mins, and 8 for 10 mins).