Week 1
Day 2 (Wednesday)
Cardio: Focus on fat burn and a low heart rate
1. 20 minute walk on treadmill (large incline, quick pace)
-target heart rate is 90-110 bpm
Upper Body Workout: Each exercise is done for 4 sets, with 1-2 minutes rest between sets
Dumbbell Seated Shoulder Press - 4 Sets x 10 reps
Dumbbell Tricep Overhead Press- 4 Sets x 10 reps
Dumbbell Lateral Raise - 4 sets x 8 reps
Superset with Dumbbell Front Raise 4 sets x 8 reps
-use same weight for lateral and front raise
Lower Body Workout: All exercises will be done on the smith assisted barbell machine
Smith Machine Back Squat- 4 sets x 8 reps
Smith Machine Romanian Dead Lift- 4 sets x 8 reps
Smith Machine Standing Calf Extension- 4 sets x 15 reps
Core: Do this cycle once for your core and ab workout
30 2-Count Flutter Kicks
25 Crunches
60 Second 6 inches
20 Bicycle Crunches
30 2-Count Flutter Kicks
👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter
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