Jen's exercise for 03/22/11 Tuesday ChaLEAN Extreme Rotation Lean Phase Week 4

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Jen's exercise for 03/22/11 Tuesday ChaLEAN Extreme Rotation Lean Phase Week 4I didn't do the warm up for this workout. Below are the weights I used:Lean Circuit #1 – DVD 4 Time

without Warm Up: 39:00 minutes

BICEP CURL WITH CALF RAISE

RIGHT

ARM BICEP CURL - 15 lbs GET EXTREME BICEP CURLS – RIGHT ARM - 15 lbs

BICEP CURL WITH

CALF RAISE

LEFT

ARM BICEP CURL - 15 lbs GET EXTREME BICEP CURLS – LEFT ARM - 15 lbs

TRICEPS PUSHUPS - 10 on knees

GET EXTREME OVERHEAD TRICEP EXTENSION - 12 lbsHEAVY! SPLIT LUNGE

WITH DOUBLE BICEPS CURL

RIGHT

LEG FORWARD - 15 lbs SPLIT LUNGE

WITH DOUBLE BICEPS CURL

LEFT

LEG FORWARD - 15 lbs GET EXTREME SQUAT - 20 lbs DOUBLE TRICEPS

EXTENSION IN A RUNNER'S LUNGE

RIGHT

LEG FORWARD - 10 lbs DOUBLE TRICEPS

EXTENSION IN A RUNNER'S LUNGE

LEFT

LEG FORWARD - 10 lbs GET EXTREME TRICEP DIPS BICEP CURL WITH

HAMSTRING CURL WITH BAND

RIGHT

BICEP LEFT HAMSTRING - 15 lbs GET EXTREME BICEP CURL – RIGHT ARM - 15 lbs BICEP CURL WITH

HAMSTRING CURL WITH BAND LEFT BICEP

RIGHT HAMSTRING - 15 lbs GET EXTREME BICEP CURL – LEFT ARM - 15 lbs PLANK WITH

TRICEP EXTENSION RIGHT ARM TRICEP EXTENSION - 3 lbs PLANK WITH

TRICEP EXTENSION LEFT ARM TRICEP EXTENSION - 3 lbsI did all 12 reps again on my knees but they killed my supporting arm! I lowered my weights to 3 lbs and I spread my legs more but it didn't help. Maybe in a few months when I'm either stronger or lighter I will be able to do it! I'm depressed that I can't do it but at least I tried and did my best, right? GET EXTREME TRICEP HOVER - 3 on knees REVERSE LUNGE

WITH DOUBLE BICEPS CURL

RIGHT

LEG BACK - 15 lbs REVERSE LUNGE

WITH DOUBLE BICEPS CURL LEFT LEG BACK - 15 lbs GET EXTREME SQUATS - 20 lbs

SUPINE TRICEPS HOVER - 15 lbsThis was very heavy but I DID IT! GET EXTREME PUSH-UPS - 3 on knees

SUMO SQUAT RAISE WITH BICEPS CURL - 15 lbs GET EXTREME BICEP CURLS - 15 lbsThis was my LAST Lean Circuit 1! Jen