2 days workouts

I've been pretty busy helping Ryan get situated down in Florida for flight school. Tuesday we drove down and Wednesday we were busy setting the place up! so here's the workouts from today and Monday.


Monday's workout:

Time to complete: 45 minutes

Circuit 1:
Close grip lat pull down:  12 reps, 50lbs super set with  wide grip rows 12reps, 50lbs X 3 sets

Circuit 2:
Overhead Bar Press: 12 reps, 40lbs X 3 sets super set with lateral shoulder raises 12 reps, 5lbs (each arm) X 3 sets

Circuit 3:
Tricep extensions 12 reps, 30lbs X 3 sets super set with forward shoulder raises 12 reps, 5lbs( each arm) X 3 sets

Circuit 4 :
 Overhead rear deltoid fly 12 reps, 10lbs each cable  superset with flys  12reps 10lbs each cable X 3 sets

Abs:
Leg throw downs 10 reps X 3 sets
Bicycles 50 reps X 3 sets



Today's workout:

Time to complete:  45 minutes

15 minutes elliptical: level 6 completed 2.17 miles

Circuit 1:
25 air stability ball squats super set with lateral leg raises X 4 sets

Circuit 2:
Lying Leg Curls (Don't know the weight, there were no numbers on the machine. If I had to guess 25lbs) superset with Dirty Dogs 20 reps each leg X 4 sets

Abs:
Bent knee sit ups- 20 reps
Cross body sit ups- 10 reps each side
Butterfly Crunches- 20 reps
Penguins- 40 reps
Crunches- 20 reps
Repeat 2 X