workout #1 - Bi's and Tri's at the Sweat Shop

[Guest guest]

(workout #2 will be legs and abs at The Nines hotel with a visiting manager from work)three sets of ten reps each:Bicep machine: 20, 25, 25Hammer Curls: 15's, 20's, 15's

W's: 15's, 12's, 12'sConcentration Curls: 15, 12, 12Tricep cable pulldowns: 25, 35, 30Tricep cable extensions outward: 20, 20, 20Kettlebell overhead extensions: 26.4 lbs all three sets (12 kg bell)

Kickbacks: 12's, 12's, 12'sPullovers: 35.2 lbs for all three sets (16 kg kettlebell)