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Wind In My Head Hole In My Heart

The Wind In The Willows

Pull-ups = 5 sets of 6

Push-ups = 5 sets of 20

Stationary bike = 3 miles

Treadmill run = 2 miles

Pec Fly machine = 5 sets of 10 @ 100 lbs

Ab crunch machine = 5 sets of 10 @ 205 lbs

Rear delt machine = 5 sets of 10 @ 90 lbs

Biceps Curl machine = 5 sets of 10 @ 85 lbs

Triceps extension machine = 5 sets of 10 @ 90 lbs

Lat pull-downs = 5 sets of 10 @ 100 lbs

Super Incline Press machine = 5 sets of 10 @ 25 lbs ea. side

Wrist curls = 5 sets of 12 @ 100 lbs

Leg lifts = 5 sets of 10

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John Piera

Open Your Mind For A Different View

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Every Day For Us Something New

Open Your Mind For A Different View

Surf Check

Wind In My Head Hole In My Heart

The Wind In The Willows

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