| Date | Activity | Weight | Number of Reps |
|---|---|---|---|
| 5/15 | Chest Press One-arm Rows Military Press Arm Curl Triceps Kickback Basic Crunch Lunges Back Extension |
15 pounds 8 pounds 8 pounds 8 pounds 5 pounds (none) (none) (none) |
12 12 (each side) 12 12 (each arm) 12 (each arm) 15 15 10 |
| 5/17 | Chest Press One-arm Rows Military Press Arm Curl Triceps Kickback Basic Crunch Lunges Back Extension |
15 pounds 8 pounds 8 pounds 8 pounds 5 pounds (none) (none) (none) |
12 12 (each side) 12 12 (each arm) 12 (each arm) 15 15 10 |
Note that the given weights are only examples; you should choose enough weight to perform each exercise properly.