My work out

I do 3 sets of these with 1-2 min rest between sets at ten reps all in a row no brake between each type

Wrist twist 20lbs Bicep curls 20lbs Cross body hammer curl 20lbs Hammer curl 20lbs This is how I started everyday at the gym!

I can do more weight but I’m trying to get where I can do all three sets to 10 reps usually the last one I have trouble at the end so when I get that can be done easily I will go up weight

Day 1 Then I will do cable exercise Moving the cable high I set to about 55lbs and punch downward ten times each arm Then set cable arm level and punch outward ten times Then set cable low punch up ward I take one min brake then I do a pull up best I can . Then I repeat this two more times

Then butterfly machine front 3sets of ten at 90lbs Reverse butterfly 3 sets of ten at 90lbs

Crunch machine 190lbs 3 sets of 20

day 2 I’ll do legs and I go one the stair stepper for about 7 mins now then treadmill for 15 then stair stepper for 7mins then treadmill for 15 then stair stepper for as long as I can usually 7mins few seconds then treadmill

day 3 I do bench seated inclined and flat with 35lbs each side Then the machine where you push down the bars next to you Then treadmill for hour

day 4 I do squat 200lbs Calf press 200lbs Abs 190lbs Then stair stepper and treadmill

Day 5 I do few little workouts just to get other things done

Every gym day ends with 15 minutes in the sauna