Monday 16th:

LOWER BODY


Squat 20lb. barbell 3 sets of 8
Dumbbell Split Squat 15# dumbbells 3 sets of 8
Dumbbell Straight Leg Deadlift 15# dumbbells 3 sets of 8
Standing Leg Calf Raise 15# dumbbells 3 sets of 10

Abs
Stretches

Definately need to increase the barbell, that was way too easy and I also need to get increase the weight for the calf raises too and the SLDL.

Wednesday:

Abs warmup

BACK
Dumbbell Bent Over Row 15# (3 sets of 10)
Dumbbell Pullover 15# (3 sets of 10)
Shrug 15# dumbbells (3 sets of 10)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 5)
Dumbbell Hammer Curl 15# (3 sets of 8)

End with stretches

Thursday:

2 hr. walk

Saturday:

SHOULDERS
Dumbbell Upright Row 10# (3 sets of 10)
Arnies 15# (3 sets of 10)

CHEST
Dumbbell Fly 15# (3 sets of 6)
Dumbbell Bench Press 15# (3 sets of 10)

TRICEPS
Tricep Extensions 15# (3 sets of 8)
Dumbbell Kickback 15# (3 sets of 10)