litlebit’s BodyBlog

Back and Bis

5 min stepper

Lat pulldowns 1×15, 2×13, 1×12 super set with seated dumbell curls 2×15, 2×12

Abs

Sit ups 6×30

20 min stepper

Legs and Glutes

5 min stepper

Leg curls 1×20, 2×18, 1×15 super set with stiff leg dead lifts 4×20

Climb up lunges on a bench 3×20/per leg, 1×15/per leg

Leg press feet wide stance 2×30, 1×28, 1×25

Dumbell squats 2×15, 1×12

20 min stepper.  Almost done with this program, it’ll be interesting to see where I’m at at the end.

Chest Delts and Tris

5 min stepper

Seated bench press 2×12, 1×11, 1×10 super set with seated dumbell shoulder press 2×12, 1×11, 1×10 super set with tricep push ups 1×20, 2×18, 1×15  (still watching it with the shoulder and elbow, Doctor hasn’t told me I could lift yet…just lifting lite)

Abs

Hanging leg raises 2×20, 1×15 super set with sit ups 3×20 super set with seated leg raises 1×20, 1×18, 1×16

20 min stepper

Legs and Glutes

5 min stepper

Leg extensions 2×15, 1×12

Barbell squats 2×12, 1×10 super set with leg curls 2×12, 1×10

Leg press feet high stance 1×15, 1×14, 1×12

Dumbell lunges 3×12/per leg super set with stiff leg dead lifts 3×20

20 min. stepper

Back and Bi’s

5min stepper

Lat pull downs 2×15, 1×13, 1×12 super set with seated dumbell curls 2×15, 1×13, 1×12

Abs

Sit ups 6×30

20 min stepper

These are just upper body maintenance during the 16 days due to my injured shoulder, elbow, and neck.  They are helping me to not lose what I’ve gained, but I just can’t lift heavy until I get a go from the doctor.

Legs and Glutes

5 min. stepper

Leg curls 2×20, 1×18, 1×15 super set with stiff leg dead lift 4×20

Climb up lunges on a bench 3×20, 1×18

Leg press 1×30, 2×25, 1×20 feet wide stance

Dumbell squats 3×15

20 min stepper.

Still doing light weights due to shoulder and elbow.

5 min. stepper

Chest, Delts and Tris

Seated bench press  1×15, 1×13, 2×10

Seated dumbell shoulder press  1×12, 2×11, 1×10 super set with tricep push ups 1×20, 1×18, 1×16, 1×15

Abs

Hanging leg raises 1×20, 1×18, 1×15

Sit ups 3×20 super set with seated leg raises 1×20, 2×15

20 min stepper.  Nutrition same as day 1 for all 16 days.

5 min. stepper

Legs

Leg extensions 1×15, 1×14, 1×12

Barbell squats 2×15, 1×12 superset with leg curls 1×15, 1×14, 1×12

Leg press/feet high stance 2×15, 1×12

Dumbell lunges 3×10/leg

Stiff leg dead lift 3×20

20 min. stepper

Hoping to post some new pics this weekend.

5 min stepper
Back and Bi’s

Lat pull downs 2×15, 1×13, 1×12

Seated dumbell curl 2×15, 1×13, 1×12

Abs

sit ups 6×30

20 min stepper

Legs and Glutes

5 min stepper

Leg curls 3×20, 1×16 superset with stiff leg dead lifts 4×20

Climb up lunges on a bench 4×15/per leg

Leg press feet wide stance 2×30, 1×25, 1×23

Dumbell squats 4×15

20 min stepper