The work out of the week:
After running 3 – 4miles (preferably 4 times a week) split my week in half. Three days I work on my arms and the other three days I work on my legs. Sunday is rest day!
Arm:
4 sets of 20 of the following
- Biceps curls
- Triceps Kickback
- Overhead Triceps Extensions
- Shoulders dumb-bell press
- Double Arm Dumb-Bell push press
Leg (If you have stairs in your building, I suggest going up and down on the a minimum of three times a week. You should use your stairs to do Tuck Jumps, it is a lil challenging but it is very good for your legs)
4 sets of 20 of the follow...
Read More