my current workout training program

just to document.. =)

DAY 1: 2 reps, 20 counts each
*** 15 mins cardio for warm up

1st part:
- 50 lbs --> Lat pulldown
- 5 lbs ea arm --> Step up with front raises
- 10 lbs --> One arm DB row
- Abs

2nd part:
- 40 lbs --> Chest flyes (expresssway)
- Push ups
- 5 lbs ea arm --> Lunges on step board

Break: 5 mins cardio

3rd part:
- 10 lbs each arm --> Squats with biceps curl
- 60 lbs --> Adductor
- 10 lbs --> Overhead Tricep extension

4th part:
- 1,2 crunches
- side abs (full range)

Warm Down: 10 mins cardio

DAY 2: 2 reps, 20 counts each
*** 15 mins cardio for warm up

1st part:
- 7.5 lbs --> One arm shoulder press
- 35 lbs --> One arm row (cable)
- Step up (high)
- Abs

2nd part:
- 30 lbs --> Triceps pressdown
- Dips
- 5 lbs --> One arm side raise with lunges

Break: 5 mins cardio

3rd part:
- 7.5 lbs ea arm --> Reverse DB flyes
- 15 lbs --> Pullover
- Side reverse crunch

4th part:
- One leg up and down
- Side crunches

Warm Down: 10 mins cardio