Tyler K Workout 3-9-10

Workout 1

Seated Row 3x12
Lat Pull 3x12
single Arm Row 3x12
Hammer Curls 3x10
Bicep Curls 3x10

Russian Twist 3x15 (10 lb weight)
V-Ups 3x10
Oblique Crunch Crossover 3x10
Iron Cross :40 sec
Plank 3x :40 sec

Cardio:  Full Mile (mark down time)

Workout 2

Leg Press 3x12
Leg Ext 3x12
Lunges 3x12
Jump Squats 3x15

Side Plank 3x40sec
Side Bend 3x15 using 25lb weight.
Scissor Kicks 3x30 sec

Cardio:

Full Mile
Jump Rope for 5 minutes straight after.