Nothing’s better than free! Ever since the new library opened in town, I’ve been scouring the magazine archives for back copies of Oxygen Magazine. They have great free-weight workout plans. Can we say ‘mass xeroxing’? :)

Today’s WOD is from Oxygen’s Best Body Workout Schedule in the February 2011 issue. Focus is on chest, shoulders, and triceps (I added in a couple of bicep exercises for good measure).

WOD 4-30

Used 8-lb. dumbbells, 20-30 seconds rest between sets, do all 3 sets before moving on to next exercise.

• Stability ball bench press – 3 sets of 12 reps
• Stability ball chest flye – 3 sets of 12 reps
• Standing dumbbell press – 3 sets of 12 reps
• Stability ball bent-over flye – 3 sets of 12 reps
• One-arm overhead triceps extension – 3 sets of 12 reps per arm
• Modified push-up – 3 sets of 6 reps
• Seated hammer curl – 3 sets of 12 reps
• Standing upright row – 3 sets of 12 reps

Total workout time: 30 minutes