Make up day, the plan was to workout yesterday afternoon but didn’t work out that way. Not that bid of a deal, I’ll just do it today.

Upper Body

Push-ups Three Sets of ten
Shoulder Presses Three Sets of ten at 15 lbs
Back rows Three Sets of ten at 32.5 lbs
Kick Backs Three Sets of ten at 15 lbs
Curls Three Sets of ten at 32.5 lbs

Lower Body

Squats Three Sets of ten at 32.5 lbs
Straight Leg Dead-lift Three Sets of ten at 32.5 lbs
Calf Raises Three Sets of ten at 32.5 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Michael Cole