12/20 - Day 4 - Shoulders & Abs

I have, officially, completed the first four workouts in this week's set. I still think I'm going to do some cardio on my "off days" but I know I'm off to a good start. I'd like to get into the habit of being able to knock out 1-3 miles a day (which is probably in the great distant future as I hurt every time I run right now). 

Eventually this Jamie Eason program ramps up to have five and six days of workouts anyway (though I've never made it that far) so I'd like to get a bit of a jump on that. Plus, I need to lose a solid thirty pounds and that means not letting myself go three and four days without working out or I'll fall right back off the wagon. 

Workout, Day 4

Seated Dumbbell Press

  Sets: 3

  Reps: 12

  Weight: 20lb

  Rest: 1:00 min

Dumbbell Straight-Arm Front Delt Raise to a “T"

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Side Lateral Raise

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Seated Bent-Over Rear Delt Raise

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Exercise Ball Crunch

  Sets: 3

  Reps: 12

  Weight: Body weight

  Rest: 1:00 min

Air Bike

  Sets: 3

  Reps: 12

  Weight: Body weight

  Rest: 1:00 min

Cardio

  Treadmill

  Distance: 1.02mi

  Duration: 12:07mi