Workout Suggestions - day 2

GYM: Biceps and Triceps	Reps and Sets
Warmup: elliptical	5 mins
Bench Press w/ dumbbells	12, 10, 8
Bent over rows *use weighted bar, I recommend 20lbs to start	12, 10, 8
Dumbbell curls *keep your elbows slightly in front of you, wrists should be straight with palms facing out.	12, 10, 8
Bench push-ups *place hand shoulder width apart on bench w/feet on ground. Go to a depth that is comfortable for you.	8 x 3
Cable triceps extension w/rope	8 x 3
Bench dips	8 x 3
Abs/Core
Bicycle	15 each side x 2
Leg raises *place your hands under your butt, make sure you try and keep your lower back on the ground.	10 x 2
Side planks	30 sec/ea x 2
Cardio
Stationary bike	15mins
Elliptical	25mins