I know I was supposed to take the entire day off, but I was feeling a bit antsy and wanted to get in a workout that will not get me in too much trouble. Plus I am finally starting to get the tiniest definition in my arms and I would be so sad to lose it... So I got in a lift at lunch today.

Weight Training

CORE
Back Extensions 3 x 15 @ 10 lb plate
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch on Machine @ 25 lb
5 x 1:00 Plank (front and side)

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 1 x 12, 1 x 8 @ 10 dumbbells

CHEST
Press 1 x 15, 1 x 13 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 90 machine
Lat Pull Down 2 x 10 @ 90 machine

BICEPS
2 x 12 Curl @ 30 barbell
Concentration Curl 2 x 8 @ 20 dumbbells

TRICEPS
2 x 15 triceps kickback @ 12 dumbbell
2 x 12 Assisted Dip @ 110