10/27 - Cardio
 

Eliptical - 25 min, random, level 4

10/28 - Legs/Abs
 

Single Leg squats - 3X15
Calf Rotator - 100lbs 1X10, 120lbs 2X10
Leg extention - 30lbs 3X15
Crunches - 3X15
Plie Squats - 32.5lbs 3X15
Abductors - 65lbs 3X15
Inverted Leg Press -110lbs 3X10
Reverse crunches - 3X15
Leg Curls - 90lbs 1X8 (Gym daycare was closing so I couldn't finish)

10/29 - Rest

10/30 Bi/Tri
 

Concentration curls - 15lbs 3X8
Overhead tricep extention - 17.5lbs 3X12
Reverse crunches - 3X15
Bicep Machine - 30lbs 3X8
Bent over tricep extention - 25lbs 3X8
Crunches - 3X15
Alternating Bicep curls - 15lbs 3X8
Tricep kickbacks - 8lbs 3X12
Russian twists - 2X25

10/31 - Rest

11/1 - Chest/Back/Shoulders
 

Hammer Lat pull downs - 30lbs 3X12
Isolatoral decline chest press - 25lbs 3X12
Front raises - 8lbs 3X12
Bent over rows - 20lbs 3X12
Pec Deck - 30lbs 3X12
Lateral raises - 8lbs 1X12, 1X10, 1X8
Seated row - 55lbs 1X12, 1X10, 1X8
Push ups - 20,15,13
DB press - 10lbs 3X12

11/2 - Cardio
 

Eliptical - 20min, level 4, random

11/3 - Legs/abs
 

Leg extention - 30lbs 3X15
Calf rotator - 120lbs 3X10
Plie squats - 32.5lbs 3X15
Roman chair - 3X10
Adductors - 40lbs 1X15, 60lbs 2X15
Leg press - 110lbs 3X15
Crunches - 3X15
Hip ext. knee flex on ball - 13, 12, 15
Leg Curls (seated) - 90lbs 3X8
Flutter kicks (4 count) - 3X15

11/4 - Cardio
 

Eliptical - 20min, level 4

11/5 - Rest

11/6 - Bi/Tri/Shoulder
 

Concentration curls - 15lbs 3X8
Overhead tricep ext. - 17.5lb 3X12
Front raises - 8lbs 3X12
Free Motion Bicep curls - 20lbs 3X12
Bent over tri ext. - 25lbs 1X12, 1X10, 1X8
Lateral raises - 8lbs 3X12
Bicep machine - 30lbs 2X12, 1X10
Tricep kickbacks - 8lbs 3X12
DB press - 10Lbs 1X12, 12lbs 2X12

11/7 - Cardio
 

Eliptical - 20min, level 4

11/8 - Back/Chest/Abs
 

Lat Pull downs - 55lbs3X10
Incline DB Press - 25lbs 3X10
Crunches - 3X15
Seated row - 55lbs 1X12, 60lbs 2X12
Pec Deck - 30lbs 3X15
Flutter kicks (4 count) - 1X15, 2X20
Bent over rows - 20lbs 3X12
Push Ups - 1X20, 1X15, 1X16
Russian twists - 2X25