by FitLink members

• Tricep Extension

• Tricep Kickback

• Tricep Pushdown

• Deltoid Fly

• Front Deltoid Raise

• Lateral Deltoid Raise

• Lat Pull-down

• Lat Pull-down

• Pull-ups

• Back Extension

• Lateral Lunges Off Step

• Hip Adduction With Squats

• Stationary Lunges

• Bicep Curl

• Tricep Extension

• Overhead Tricep Extension

• Chest Fly

• Chest Press

• Decline Chest Press

• Running 2 miles, 19:10

• Weight Lifting 1:15:00

• Tricep Dip 3 sets, 10 reps

• Arm Circles

• Tricep Dip

• Crunches

• Torso Twist

• Tricep Pushdown

• Row

• Chest Press

• Preacher Curl

• Treadmill 18:12:15

• Recumbent Bike 18:12:15

• Treadmill 30:00

• Cat Curl And Stretch 1 set, 5 reps

• Superman 1 set, 5 reps

• Crunches 2 sets, 10 reps

• Plank 2 reps, 0:30

• Push-ups 1 set, 10 reps

• Clam 1 set, 20 reps

• Side-lying Hip Adduction 1 set, 20 reps

• Squats 2 sets, 15 reps, 2 lbs

• Lunges 1 set, 10 reps, 2 lbs

• Lateral Lunges 1 set, 10 reps, 2 lbs

• Arm Circles 2 reps, 0:30

• Recumbent Bike 45:00

• Cat Curl And Stretch 1 set, 5 reps

• Superman 1 set, 5 reps

• Crunches 2 sets, 20 reps

• Side Plank 2 reps, 0:30

• Push-ups 1 set, 10 reps

• Clam 1 set, 20 reps

• Side-lying Hip Adduction 1 set, 20 reps

• Squats 1 set, 20 reps

• Lunges 2 sets, 10 reps

• Arm Circles 20 reps, 0:30

• Treadmill 30:00

• Recumbent Bike 45:00

• Treadmill 30:00

• Cat Curl And Stretch 1 set, 5 reps

• Superman 1 set, 5 reps

• Crunches 2 sets, 20 reps

• Side Plank 2 reps, 0:30

• Push-ups 1 set, 10 reps

• Clam 1 set, 20 reps

• Side-lying Hip Adduction 1 set, 20 reps

• Squats 1 set, 20 reps

• Lunges 2 sets, 10 reps

• Arm Circles 20 reps, 0:20

• Recumbent Bike 45:00

• Treadmill 2 miles

• Birddog 10 reps

• Intermediate Side Plank 10 reps

• Plank 10 reps, 4:00:00

• Push-ups 2 sets, 10 reps

• Tricep Dip 2 sets, 10 reps

• Arm Circles 4 reps, 4:03:00

• Tricep Dip 4 sets, 4 reps

• Arm Circles 4 reps, 4:04:04

• Forearm Curl 3 sets, 8 reps, 10 lbs

• Tricep Kickback 3 sets, 8 reps, 5 lbs

• Barbell Shoulder Press 3 sets, 8 reps, 10 lbs

• Barbell Row 3 sets, 8 reps, 10 lbs

• Bicep Curl

• Preacher Curl

• Lat Pull-down

• Pronated Grip Row

• Chest Press

• Chest Fly

• Shoulder Press

• Tricep Extension 4 sets, 15 reps, orange

• Tricep Kickback 4 sets, 15 reps, orange

• Tris And Traps 4 sets, 15 reps, black

• Tricep Pushdown 5 sets, 10 reps, 100 lbs

• Incline Tricep Extension 4 sets, 15 reps, yellow

• Cable Standing Fly 5 sets, 10 reps, 120 lbs

• Jumping Jacks 5 reps, 2:00

• Elliptical 30:00

• Push-ups 4 sets, 15 reps

• Shoulder Press 4 sets, 15 reps, red

• Deltoid Fly 4 sets, 15 reps, orange