Workout 4LCS

This week the format is changing a bit. You will do 1 set of each exercise, in the order written, starting at the top of the list and working your way to the bottom.

After you complete all eight exercises, you will rest for two minutes, then do two minutes of cardio to get your heartrate up again. It can be treadmill or jump rope or whatever you want.

You will do three rounds total. For example: Round One...Cardio interval...Round Two...Cardio interval...Round Three.



One-Arm Row, 10 each arm, 10#

Chest Press, 10 with a pair of 10#

Dumbell Shoulder Press, 10 total, 10# in each hand

Standing Calf Raises (on two legs), 10 total with 8# in each hand

Dumbell Curl, 10 total, 8# in each hand

Overhead Dumbell Tricep Extension, 10 total, use one 10# weight

Dumbell Squat, 10 reps with a 10# weight in each hand

Deadlifts, 15 @ the heaviest weights you have