Marksville Days

Night 1 Night 2 Night 3 (rare)
3 Sets of 12 Reps (Original) 20 Minutes of Aerobic Exercise 3 Sets of 12 Reps (Original)


When In Plaquemine

Night 3 Night 4 Nights 5 AND 7 Night 6
Any 3 of NEW routines* (skip if in Mksville 3 nights) 20 Minutes of Aerobic Exercise Any 3 of NEW routines BONUS: OFF NIGHT!!! (Only if haven't skipped any!)


dumbbell-press inclined-dumbbell-press single-arm-dumbbell-row dumbbell-side-raise triceps-1
Dumbell Press     Inclined Dumbell Press Single Arm dumbbell row Dumbbell Side Raise Lying Triceps Dummbell Extensions
triceps-2 dumbbell-curls-1 dumbbell-curls-2 rear-rotator-cuff top-rotator-cuff
Tricep Kickbacks Seated Dumbbell Curves Inclined Dummbell Curves External Rotation Shoulder Rotation
 Internal Rotation Exercise