My ARM/ Upper Day/ Run few miles

EXERCISE
Wide Pushups
Dumbbell bench press 2gal
Standing Dumbell Triceps Extension 1gal
Triceps Dips
One Arm Dumbell Row 1gal
Two arm dumbbell row
Alternate Bicep Curl 2gal
One Arm Preacher Curl

EXERCISE
Leg press with Bands (no machine) two gal
Alternating backward Lunges
Wide Stance Barbell Squat
Side swing with resistance band held
Standing Calf Raises
Calf Raises With Band

Set #1

12
11
10
11
12
12
24
-

Set #1

12
12
12
32
12
-

Set #2

12
12
12
6
12
12
24
-

Set #2

12
12
13
32
12-gal
-

Set #3

12
12
12
0
12
12
24
-

Set #3

12
12-2gal
12-1gal
32
12-2gal
-

CORE/ Shoulders
Run few miles
Instructions: In the white spaces below, fill in the weight you used and the number of
reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The
gray boxes below are not used.

Set
#1

EXERCISE
Seated Dumbbell Press 1gal eac
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T'
(up and open)
Side Lateral Raise
Seated Bent-Over Rear Delt Raise
Exercise Ball Crunch
Air Bike

Set
#2

Set
#3

12

12

12

12
12
12

12
12

12
12