Click on one of the pictures to read her story.
Oh, and since I didn't blog on Friday, my Friday weigh in was 152.8. I mostly just stayed the same through Christmas and New Years.
PS I'm switching day 3 and day 7. I rest on Sundays. You can do what you want. Same results.
Day 1: AM Cardio, PM Shoulders/Abs
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fastedSide Lateral Raise
3 sets of 8-12 repsFront Dumbbell Raise
3 sets of 8-12 repsReverse Machine Flyes
3 sets of 8-12 repsCrunches
3 sets of 50 repsAir Bike
3 sets of 20 repsBent-Knee Hip Raise
3 sets of 20 reps
AM Cardio:
PM Shoulders/Abs:
Day 2: AM Cardio, PM Legs
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fastedSeated Leg Curl
4 sets of 12-20 repsDumbbell Lunges
4 sets of 15-25 repsBarbell Squat
4 sets of 15-20 repsBarbell Deadlift
4 sets of 20-25 repsOne-Legged Cable Kickback
4 sets of 20 reps
AM Cardio:
PM Legs:
Day 3: Rest
Day 4: AM Cardio, PM Chest/Triceps
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fastedBarbell Bench Press - Medium Grip
3 sets of 10-15 repsIncline Dumbbell Press
3 sets of 12 repsPushups
3 sets of 15-20 repsLying Triceps Press
3 sets of 10-12 repsTriceps Pushdown
3 sets of 10-12 repsTricep Dumbbell Kickback
3 sets of 10-12 repsBench Dips
3 sets of 15-20 reps
AM Cardio:
PM Chest/Triceps
Day 5: AM Cardio, PM Back/Biceps
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fastedPullups
3 sets of 10-15 repsWide-Grip Lat Pulldown
3 sets of 10-15 repsBent Over Barbell Row
3 sets of 10-15 repsDumbbell Bicep Curl
3 sets of 10-15 repsHammer Curls
3 sets of 10-15 repsPreacher Curl
3 sets of 10-15 reps
AM Cardio:
PM Back/Biceps
Days 6 and 7: Cardio Only
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