Weight Room Exercise

hadrianplott

Weight Room Exercise
(mainly for women, but a man could modify the weight)
Just another list of exercises my coach sent for our summer workout packet! Thought it could help for those people who go to the gym, and don't exactly have a good routine on the machines!



3 x 12 incline Bench Press 45 lbs
3 x 20 Calf Raises
3 x 10 pushups & ab squeeze with feet on swiss ball
3 x 10 back extension w/ twist (5 lbs)
3 x 10 Leg Press
3 x 15 split leg double jumps (jumping lunges)
3 x 12 Row machine
3 x 12 db flies (15-20 lbs each hand)
3 x 6 each leg forward lunge (15 lbs each hand)
3 x 30 ab twisters (10 lb plate)
3 x 25 crunches with butt lift
3 x 10 bench dips w/ knee up