#thefriday500

The Friday “500”

10 Minute Warm-Up – Stair Climber

2 Minute Plank

·        50 Lat Pull Downs

·        50 Dumb Bell Dead Lifts

·        50 Incline Dumb Bell Press

·        50 Seated Rows

·        50 Decline Bench Press

·        50 Single Arm Dumb Bell Clean & Press (25/25)

·        100 Calf Raises

·        50 Hanging Knee Raises

·        50 Flutter Kicks

  Muscle Builder Vi Shake Recovery Drink

-         2 Servings of Vi Shake Mix

-         1 Serving of Vi Slim

-         Tablespoon of Peanut Butter

-         1 Banana

-         Dash of Cinnamon

-         Ice & Water

-         Careli’s Vitamixer