Arms day

Today we did arms with Trainer Tony

Chest press on the Machine  10 reps 

Set 1:  wt 15

Set 2: wt 20

Set 3: wt start 25 as many reps as could go down to 20 as many reps 15 as many reps 10 as many reps 5 as many reps No weights as many reps let me tell you it was harder to do the no weight then the rest arms dog tried

Lat pull down 10 reps each

set 1: wt 70

set 2: wt 75

set3: wt 80

Flys on the ball

10 reps

set 1 wt 5

set 2 wt 7.5

set 3 wt 7.5

front raises on the ball

set 1 wt 5

set 2 wt 7.5

set 3 wt 7.5

Pull and over head press  on rope machine hard hard hard

2 sets 25 wt