Week 21 – Day 2 and 3

Day 2 – Monday – 4/28/2009

Rest

Day 3 – Tuesday – 4/29/2009

Workout:

1) Close grip low cable row – 3×25 – 50/50/50 lbs

2)Pullups(assisted) – 3×15 – 50/60/60 lbs

3)Scarecrow – 3×20 – 5/5/5/ lbs

4) Overhead Barbell Shoulder Press -3×25 –  22/22/22 lbs

5) Swiss ball Leg raises – 3×20

Time : 40 mins

3 miles run on threadmil (steady state) – 2 miles in 19.53 mins and 1 mile in 11.67 mins total 31.20 mins

Total Time : 70 mins

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