Updated Strength Training Routine

It's time to increase the load on my legs. I also changed up some upper body stuff, but I'm still quite wimpy. I did increase the bench press load.

Upper Body Workout

lying dumbbell row - 5, 7.5, 10, 12.5, 10
bent over barbell row - 10

barbell bench press – 12.5, 15, 17.5, 20, 17.5
dumbbell fly - 7.5

dumbbell press - 5, 7.5, 10, 12.5, 10
lateral raise - 5

barbell curl - 10, 12.5, 15, 17.5, 15
hammer curl - 5

seated triceps extension - 5, 7.5, 10, 12.5, 10
dumbbell triceps extension - 5

Lower Body Workout

leg extension – 17.5, 20, 22.5, 25, 22.5
swiss ball squat

lying leg curl – 12.5, 15, 17.5, 20, 17.5
straight leg dead lift - 20

standing calf raise - 0, 10, 15, 20, 15
reverse calf raise

crunch on ball - 5, 7.5, 10, 12.5, 10
reverse crunch