16th WEEK: 1st session out of 24…i’m focused MAN!
137lbs and 29%body fat
CARDIO (approx. 300 calories)
• BEFORE training: 20 minutes on the elliptical; 20 minutes on treadmill at 4.0 incline and 3.3speed
LOWER BODY
• SQUATS with yoga ball behind and yoga block between knees 20 reps x 2 sets
• on mat, with back to ground, one legged lifts. 3 sets of 30 seconds each (left leg first then right leg)
UPPER BODY
• on incline bench, knees up for more of a core workout, chest presses with arc 15 reps x 2 sets (5lb on each hand)
SHOULDERS
• 5lb on each hand, one knee up per set 15 reps x 2 sets
BACK
• on incline bench, face bench and knees up…with 10lb on each hand, drop arms and lift all the way up so elbows are in line with back 15 reps x 2 sets
TRICEPS
• skull crushers on incline…15 reps x 2 sets
CORE
• on bosu, with medicine ball behind head for support…hold bars, and extend legs and pull in, reverse crunch then extend all the way out towards ground and hold, repeat 15 reps x 2 sets
• on bosu, butt towards the floor almost, reach for stars with arms all the way up. 30 reps
STRETCH
• stretched calves
• stretched hamstrings & inner & outer thighs
• stretched arms
• stretched chest
