UBWO - 2/26/03
C1W2D10- 5 min. treadmill warm-up

CHEST:
Chest press
-12 x 2 plates;10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 25; 8 x 30; 8 x 35; 12 x 30
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40
Seated Row
-12 x 20

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2
Cable curl
-12 x 5 lbs

TRICEPS:
Cable Extension
-12 x 5 lbs; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Tricep ext. machine
-12 x 2 plates


Cardio 2/27/03
C1W2D11

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline