My routine lately…
Wednesday, June 17th, 2009MONDAY - Upper body
10 min warmup on the treadmill or elliptical.
Everything is done in a circuit style. Stes of 4 - 6
Part 1 - Chest/Shoulders
1 - Incline chest press (30 lbs) - to exhaustion
2 - Shoulder press (20 lbs)- to exhaustion
3 - Flys (10 lbs) - to exhaustion
4 - Pushups - to exhaustion.
Repeat steps 1 - 4 up to 6 times and move on to the next set
Part 2 - Back/Biceps/Triceps -
1 - Straight Bar (or dumbell) Bent Rows (50 lb bar or 25 lb dumbells)
2 - Bi lateral dumbell bicep curls (15 or 12 lb dumbells)
3 - Tricep dips (use bodyweight)
Repeat 1 - 3 up to 6 times
TUESDAY - Lower Body
Part 1 Quads/Glutes/Lower back
1 - Ball squats
2 - Backstep lunges
3 - Dumbell deadlift
Repeat 1 - 3 up to 6 times
Part 2 Calves/Hamstrings -
1 - Weighted calve raises
2 - Walking lunges
up to 6 iterations.
WEDNESDAY - Core
1- Standard Crunch
2 - Knee-up crunches
3 - Hip lifts
4 - Oblique crunches
5 - Bicycle Crunches
THURSDAY - Cardio
Do 45 minutes of a cardio on treadmill or elliptical or bike. Usually throw 10 min of jump rope in too. I like to break it up into 2 machines like treadmill and stationary bike. Making sure heartrate is over 140 for the duration.
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