WORKOUT TRACKER

Friday, February 26, 2010 Custom Track Workout  (switch)
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Crunches Abdominals
Barbell Bench Press Chest
Knee Tucks Abdominals
Side Crunches Abdominals
Flat Bench Dumbbell Flyes Chest
Angled Leg Press Thighs
Leg Extensions Thighs
One-Arm Dumbbell Bent-Over Rows Back
Seated Dumbbell Press Shoulders
Wide-Grip Front Pulldowns Back
Standing Alternate Dumbbell Curls Biceps
Bicycle Crunches Abdominals
Lying Leg Curls Thighs
Triceps Cable Pushdowns Triceps
Reverse Crunches Abdominals
Incline Dumbbell Press Chest
Dumbbell Lunges Thighs
Lateral Dumbbell Raises Shoulders
Outdoor Running Cardio
Barbell Upright Rows Trapezius
Squats Thighs
Elliptical Trainer Cardio
Seated Cable Rows Back
Standing Barbell Curls Biceps
Hanging Knee Tucks Abdominals
Pec Deck Flyes Chest
Hanging Leg Raises Abdominals
Dumbbell Bench Press Chest
Incline Sit-Ups Abdominals
One-Arm Dumbbell Kickbacks Triceps
Flutter Kicks Abdominals
Incline Barbell Press Chest
Close-Grip Pulldowns Back
One-Arm Dumbbell Extensions Triceps
Lying Triceps Extensions Triceps
Standing Calf Raises Calves
Machine Chest Press Chest
Seated Hammer Curls Biceps
Treadmill Running Cardio
Machine Shoulder Press Shoulders
Front Dumbbell Raises Shoulders
Dumbbell Squats Thighs
Machine Crunches Abdominals
Pushups Chest
Machine Triceps Extensions Triceps
Brisk Walk Cardio
Dumbbell Flyes Chest
Machine Preacher Curls Biceps
Machine Low Back Extensions Lower Back
One-Dumbbell Triceps Extensions Triceps
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Description Lbs Reps Rest Lbs Reps

Incline Dumbbell Press
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15 8 60 seconds 15
8
15 8 60 seconds 15
8
15 8 60 seconds 15
8
15 8 60 seconds 15
8

Flat Bench Dumbbell Flyes
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12 12 60 seconds 12
12
12 12 60 seconds 12
12

Incline Dumbbell Flyes
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10 12 60 seconds 10
12
10 12 60 seconds 10
12

Close-Grip Pulldowns
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40 8 60 seconds 40
8
40 8 60 seconds 40
8
40 8 60 seconds 40
8
40 8 60 seconds 40
8

Wide-Grip Front Pulldowns
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35 10 60 seconds 35
10
35 10 60 seconds 35
10

Machine Pullovers
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20 11 60 seconds 20
11
20 11 60 seconds 20
11

Machine Low Back Extensions
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40 10 60 seconds 40
10
40 10 60 seconds 40
10

Hanging Leg Raises
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- 10 25 seconds -
10

Hanging Knee Tucks
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- 20 25 seconds -
20

Flutter Kicks
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- 20 20 seconds -
20

Incline Sit-Ups
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- 20 20 seconds -
20

Bicycle Crunches
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- 20 15 seconds -
20
- 20 15 seconds -
20

Side Crunches
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- 20 15 seconds -
20
- 25 15 seconds -
25
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