Upper body workout at Co. 1

2.5 miles run before shift starts.

Warm up : 10 min

2 sets of:
15 abd crunches follow by 15 leg raises

2 sets of:
30 lbs dumbbell biceps curl follow by 30 lbs dumbbell shoulder presses

Chin ups: 9 + 8 + 8
Pull ups: 9 + 8 + 8
Total 50 reps

Triceps dips on parallel bars: 3 x 10 reps

Triceps dips on the chair with 20 lbs: 3 x 10 reps

Dumbbell push ups: 2 + 4 + 6 + 8 + 10 + 12
Total 42 reps

Cool down + stretching: 15 min