Arm Workout

8pm
Hammer curls (10 lbs per arm) - 2 sets of 15 reps/arm
Upright rows (6 lbs per arm) - 2 sets of 15 reps total
Shoulder press (10 lbs per arm) - 2 sets of 15 reps total
Triceps kickback (6 lbs per arm) - 2 sets of 15 reps/arm
Upright press (6 lbs per arm) - 2 sets of 15 reps total
Dumbbell row (10 lbs per arm) - 2 sets of 15 reps/arm
Front punch (6 lbs per arm) - 2 sets of 15 reps/arm
Bicep curls (6 lbs per arm) - 2 sets of 15 reps/arm

3 Slow Miles

7pm
Treadmill
5min warmup @ 3mph
25 min running @ 5mph - 6.5mph with 3 walking breaks @ 3mph
5min cooldown
Total Mileage: 3 miles

Lower Body Blast, courtesy of Self Magazine

9pm
Leg Blaster - 3 sets of 20 reps
Rump Raiser - 3 sets of 20 reps
Hip Sculptor - 3 sets of 20 reps
Booty Firmer - 3 sets of 20 reps
Seat Shaper - 3 sets of 20 reps
Calf Carver - 3 sets of 20 reps

1st Workout

9:30am-10:30am
3 or 4 miles ran on apartment gym treadmill
10 minutes warm up followed by 5 minutes ran at 5.0mph-6mph alternating with 2 minutes at 3.0mph

10:30am
Squats (no weights) - 4 sets of 25 reps
Hammer curls (10 lbs/arm) - 2 sets of 30 reps
Triceps kickback (6 lbs/arm) - 2 sets of 25 reps per arm
Lunges (no weights) - 3 sets of 30 reps
Chest press (10 lbs/arm) - 2 sets of 20 reps

7pm - 11pm
4 hours of leisure volleyball