3 sets of each, reps varied
Dumbbell incline press - 10 pound weights, 10 reps
Bent over row - 10 pound weights, 10 reps
Hyperextension - 12 reps
Arnold Press - 10 pound weights, 8 reps
Dumbbell hammer curl - 10 pound weights, 10 reps
Lying cross-body dumbbell extension - 10 pound weights, 10 reps
Medicine Ball Crunch - not sure weight of ball, 20 reps (15 then 5 pulsing)
Dumbbell Squat - 10 pound weights, 10 reps
Leg extension - 50 pounds, 12 reps
Dumbbell front lunge - 10 pound weights, 10 reps
Lying hamstring curl - 40 pounds, 10 reps
Instead of doing the Fire hydrant, I did the leg machine where I sit down and do same exercise, but with weights. I did 60 pounds, 15 reps
Seated calf raise - 45 pounds, 10 reps
Crunch - 15, 20, and 20 reps (switched those up)
I will add the pictures from the magazine so you can see what I'm talking about here, and how the workout works. You pick one workout from each group (there are 3 in each group to pick from), groups a - e, you switch that workout up each time you do it. So when you do 3 workouts a week, each one will be different.
If anyone wants this in PDF form so it's bigger and you can print it off let me know, I don't might emailing it to you.
Other good news is, I talked with the coach of the High School's Swim team. She is going to work with me and help me train for the Olympic Tri I'm registered for in July!! I'm so excited to have someone that will help me out and knows what they are doing. We meet tomorrow at 4:30 so I will keep you posted at let you know how the first workout goes.
Any advice anyone can give me?? Any workout's you stick with??