"Anyone competing in the adela?? Cause i am sucka's!! lol"
Real Entertainment Athletes Leaders
Jan 13th training
Arms & Abs (179.6 lbs)
Crunch - 1x50
Reverse Crunch - 1x25
Double Crunch - 1x25
Rope Triple Crunch - 1x75
Hanging Knee Raise - 1x25
Twists - 2x25 each side
Close Grip Bench Press - 3x12 115 lbs & 2x15 110 lbs
Olympic Barbell Curls - 3x12 60 lbs & 2x15 55 lbs
Dips (on weight assisted machine) - 5x15 120 lbs assist
Preacher Curl Machine - 5x15 35 lbs
Pressdowns - 3x12 100 lbs & 2x15 20 lbs (last two sets one handed)
Cable Curls - 3x12 80 lbs & 2x12 20 lbs (last two sets one handed)
Standing Wrist Rolls - 95 reps regular, 95 reps behind back, 50 lbs
Walking - 40 minutes
Stair Stepper - 15 minutes
Bike Machine - 15 minutes
Posing practice - 30 minutes
Crunch - 1x50
Reverse Crunch - 1x25
Double Crunch - 1x25
Rope Triple Crunch - 1x75
Hanging Knee Raise - 1x25
Twists - 2x25 each side
Close Grip Bench Press - 3x12 115 lbs & 2x15 110 lbs
Olympic Barbell Curls - 3x12 60 lbs & 2x15 55 lbs
Dips (on weight assisted machine) - 5x15 120 lbs assist
Preacher Curl Machine - 5x15 35 lbs
Pressdowns - 3x12 100 lbs & 2x15 20 lbs (last two sets one handed)
Cable Curls - 3x12 80 lbs & 2x12 20 lbs (last two sets one handed)
Standing Wrist Rolls - 95 reps regular, 95 reps behind back, 50 lbs
Walking - 40 minutes
Stair Stepper - 15 minutes
Bike Machine - 15 minutes
Posing practice - 30 minutes
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