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October 23, 2009

Intermediate Workout Schedule for Monday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 On Mondays we will be working our back and Shoulders and biceps. They always get involved anyway when you work out the shoulders and back and core. No more pull ups for a while. Or for most of you they were let downs I am just looking to help you get toned here not build mass. Start with some abwork One are dumbbell rows http://www.dumbbell-exercise.com/one-arm-dumbbell-rows.htm 3 sets of 10 on each arm Arnold Dumbbell Presses I love these http://www.dumbbell-exercise.com/arnold-dumbbell-press.htm 3 sets of 10 Upright rows This will get you to engage your core also http://www.dumbbell-exercise.com/dumbbell-upright-rows.htm Here is a video of the hammer curls http://www.muscleandstrength.com/exercises/standing-hammer-curl.html Bicep Curls The video shows the exercise with both arms. Alternate these instead. https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html%22;;; yes 3 sets of 10

4 comments:

  1. this will be much easier for me. I really only have time to find the assignment, copy in my folder and go rather than trying to remember what page the last assignment was on in the Atkins forum and search forward from there! Not lazy, just when I check it at work on that computer, that computer is super ancient and super slow! Thanks for this!

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  2. I am glad it will help. What is your name on the Atkins sight?

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  3. This is really awesome! I love this work out.

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  4. Today Monday Jan 10, '11 (7:30am) was my first training day with you guys. Will see u at the top!

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