Today was shoulders, calves and abs. I'm already exhausted and have to go swimming tonight with the hubby
Machine Side Laterals: 4 sets - 10 reps - 12 reps - 8 reps - 15 reps
Smith Machine Shoulder Press : 3 sets - 15 reps -10 reps - 8 reps
Cable Upright Row: 3 sets - 10 reps - 15 reps - 8 reps.
Dumbbell Raises: 2 sets - 15 reps - 15 reps
Reverse Pec Dec for Rear Delts : 3 sets - 12 reps - 10 reps - 15 reps
Calves
I went on the calf machine and did 3 sets of each foot position : neutral, toes in and toes out. Did about 20 reps each position for all three sets. Tried some seated calf raise with a 25lb plate and could only make it through 2 sets of 7 reps.
Then moved on to abs:
8 Rounds
15 reps per exercise
V-ups
Roll crunches
Alternating toe touches
I was gassed by the end. Instead of stairs I did 10 min in sauna and 15 min in steam room. Came home, ate, walked dogs for 30 min.
Now I'm on the couch, putting off homework and hungry as hell lol. Next meal is at 5ish.