Warm up- Jog 3 Laps and stretch all muscles.
Dumbbell Exercises (w/ 20 pounds)
Down+ups- 10 reps
Bicep curls- 10 reps
Tricep extensions- 15 reps
Pectoral flies with bench- 10 reps
(w/ 10 pounds)
Forward flies- 10 reps
Side flies- 10 reps
Machines
Bench press machine- 50 pounds, 15 reps
Bicep pull machine- 70 pounds, 15 reps
Pectoral machine- 40 pounds, 15 reps
Squat machine- 70 pounds, 12 reps
Glutes machine- 60 pounds, 10 reps each leg
Adductor- 80 pounds, 15 reps
Abductor- 80 pounds, 15 reps
Leg press- 180 pounds, 15 reps
Ab Work
Side crunches- 20 each side
Leg raises- 15 reps
Leg extensions- 15 reps
Side plank- 1 min each side
Front plank- 1 min
Do 3 sets of this.
Cool Down- Stretch everything and jog 3 laps, then walk1.
--> this workout starts with arms, then progresses to legs, then abs.
I like your workout. it is very detailed weights used , reps and sets all included. It addresses the goal you set for fitness.
ReplyDeleteI would like to see it set out as a week plan not just the y day. THis should then develop into a month plan for long term thinking .
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