Warm Up: 1/2 mile jog/run
Workout:
15 bicep curls
15 shoulder press
15 butterflies
15 tricep dips
15 back rows
400m run
REPEAT 3 TIMES
Notes: I used 10lbs on the bicep curls, shoulder press and back rows and 8lbs on the butterflies. I like to use lower weights and do higher reps for a longer and leaner muscle look. When I get stronger I won't go much above 15lbs on my lifting (except on chest press). Went about 85% on my runs. Want to push a little more next time…closer to 90% effort.
