Upper + 3mile Run Workout
3x10 Front Raise @ 25#'s
3x10 Lateral Raise @ 25#'s
3x10 Reverse Fly @ 20#'s
10x10 Standing DB Shoulder Press
1.5 @ 50's
3.5 @ 40's
5 @ 35's
awful.
5x -
8 Pull Up
10 Tricep Extension behind neck
6x -
10 Bench Press @ 50's
10 Bench Flys @ 40's, 35's (3 sets each)
Run 3 miles @ 11min Pace
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