Workout started at 8 am and lasted till 10 am. I worked out at the YMCA and did Chest and Legs. The workout went as followed;
Chest
1. Dumbell bench press. 3 sets of 10 reps starting with 25 and increased to 30 lbs
2. Pec fly. 3 sets of 10 reps. Starting at 115 and increased to 145 lbs
3. Bench press. 3 sets of maximum amount able to do. starting at 30 lbs and went up to 40 lbs
4. Chest press. 3 sets of 10 reps. Starting at 50 lbs and up to 75 lbs
Legs
1. Squats. 3 sets of 10 reps. Starting at 45 lbs and going down to 30 lbs
2. Bar lunges. 3 sets of 10 reps. Starting at 24 lbs and went up to 35 lbs
3. Incline leg press. 3 sets of 10 reps. Starting at 1 plate and moved on to 2 plates each side
4. Normal leg press. 3 sets of 10 reps. Starting at 80 and went up to 105 lbs. Alternating by 1 leg press and switch and then both legs
4. quad pull down. 3 sets of 10 reps. Starting at 60 lbs
Stretch
Consisted of flexibility and using the rollers to stretch out legs and being more flexible
Chest
1. Dumbell bench press. 3 sets of 10 reps starting with 25 and increased to 30 lbs
2. Pec fly. 3 sets of 10 reps. Starting at 115 and increased to 145 lbs
3. Bench press. 3 sets of maximum amount able to do. starting at 30 lbs and went up to 40 lbs
4. Chest press. 3 sets of 10 reps. Starting at 50 lbs and up to 75 lbs
Legs
1. Squats. 3 sets of 10 reps. Starting at 45 lbs and going down to 30 lbs
2. Bar lunges. 3 sets of 10 reps. Starting at 24 lbs and went up to 35 lbs
3. Incline leg press. 3 sets of 10 reps. Starting at 1 plate and moved on to 2 plates each side
4. Normal leg press. 3 sets of 10 reps. Starting at 80 and went up to 105 lbs. Alternating by 1 leg press and switch and then both legs
4. quad pull down. 3 sets of 10 reps. Starting at 60 lbs
Stretch
Consisted of flexibility and using the rollers to stretch out legs and being more flexible
