the workout
Smith machine calf raises: 3x8 - 80 pounds
Dumbbell dead lifts: 3x10 - 25 pounds each
Oblique side bends: 3x12 - 25 pounds
Shrugs: 3x10 - 25 pound each hand
Back extensions: 3x12 - 75 pounds
Seated leg curl: 3x8 - 85 pounds
Lat pull down: 3x8 - 100 pounds
Frog leg crunches: 3x14
Butt blaster with flies: 3x10
Reverse crunches on decline: 3x8Sit-ups on decline: 3x8 - 10 pounds
Abdominal crunch machine: 3x10 - 70 pounds
Spinning: 30 minutes
