Warm up: Denise Austin kickboxing ~ 15 min.
One-arm row (back): 5 x 5 with 42.5-lb. db
Standing lateral raise (shoulders): 3 x 8 with 15-lb. dbs
Lying dumbbell fly (chest): 3 x 8 with 25-lb. dbs
Lying dumbbell extensions (tricep): 3 x 8 with 15-lb. dbs
Incline bicep curls (bicep): 5 x 5 with 15-lb. db
Dumbbell bench press: 5 x 5 with 66-lb. barbell (2, ll lb. plates and Olympic bar)
Warm up: Cathe’s Cardio Kicks warm up ~ 15 min.
One-arm row (back): 2 x 5 with 45-lb. db; 3 x 5 with 40-lb. db
Standing lateral raise (shoulders): 3 x 8 with 15-lb. dbs
Lying dumbbell fly (chest): 3 x 8 with 25-lb. dbs
Lying dumbbell extensions (tricep): 3 x 8 with 15-lb. dbs
Incline bicep curls (bicep): 5 x 5 with 15-lb. db stems
Dumbbell bench press: 3 x 8 with 25-lb. dbs
Warm up: Assorted burpees, side steps, etc.
One-arm row (back): 5 x 5 with 40-lb. db
Incline bicep curls (bicep): 1 x 10 with 12.5 dbs; 4 x 5 with 13.75-lb. dbs
Standing lateral raise (shoulders): 3 x 10 with light 13.75-lb. dbs
Lying dumbbell fly (chest): 3 x 12 with 20-lb. dbs
Lying dumbbell extensions (tricep): 1 x 5 with 15-lb. dbs; 5 x 5 with 13.75-lb. dbs
Push ups (chest): 1 x 8; 1 x 10; 1 x 12
Chin-up bar hang: 3 x 10 sec.
Incline lateral raise (shoulders, back): 4 x 5 with 13.5-lb. dbs.; 1 x 5 with 15-lb. dbs
Warm up: 5 min. rowing
One-arm row: 5 x 5 with 40-lb. dumbbell
Push press: 5 x 5 with 27.5-lb. dumbbells
Alternating bicep curls: 5 x 5 with 22.5-lb. dumbbells
Reverse flys: 5 x 5 with 15-lb. dumbbells
Bench flys: 5 x 5 with 27.5-lb. dumbbells
Single-arm tricep extension: 5 x 5 with 15-lb. dumbbell
One-arm row: 5 x 5 with 35-lb. dumbbell
Push-ups: 2 x 8
Warm up: 4 min. rowing
Push press: 5 x 5 with 25-lb. dumbbells
Alternating bicep curls: 5 x 5 with 22.5-lb. dumbbells
Reverse flys: 5 x 5 with 15-lb. dumbbells
Bench flys: 5 x 5 with 27.5-lb. dumbbells
Single-arm tricep extension: 5 x 5 with 15-lb. dumbbell
One-arm row: 5 x 5 with 35-lb. dumbbell
Warm-up: 5 min. of rowing
Curl and press: 5 x 5 with 22.5-lb. dumbbells
Arnolds: 5 x 5 with 15-lb. dumbbells
Pull over: 35-lb. dumbbell
One-arm dumbbell row: 35-lb. dumbbell
Flys: 5 x 5 with 25-lb. dumbbells