sfrv’s BodyBlog

Goal is to lower body fat with  minimum muscle loss. will do this for 7 weeks.

Every Day Monday to Friday AM Cardio 2.5 to 3 Mile HIIT Run on treadmill with a 2-3 incline for 25 min. 2 min warm-up  4 mph walk then intervals @ 1 minute 9.3 to 10.2 mph followed by 1.5 min @ 4 mph then 2 min cool down.

After ab’s for 20 min consisting of 4 different exercises with different weight, reps and sets. Every day the ab routine changes.

PM Monday, Wednesday & Friday

DB Decline Press: 3 x 6,10,15 superset with pushups (failure on last set): Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets

Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets

Lat Pulldowns superset Machine Rows: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets

Dumbbell Rows Triple Drop Set: 3x 6/8/10. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Shoulders Press superset lateral raises 3 x 8 after each set.

20 minutes of swimming post workout.

PM Tuesday & Thursday

Lunges across gym, on sidewalk or football field*. Do 50 with each leg. Rest 1 minute

Bodyweight squats x 1 set of 25, Rest 1 minute*

Leg Extensions Superset Leg Curls 3 sets of 25/25

*Depending how I fell after first week I think I will add weights to Lunges and Squats.

30 minutes of swimming post workout.

AM Saturday

4 to 6 mile run @ medium to low pace.