Week 2
Day 2: (Monday)
Warm-up
5 Minute Stretch: Focus- splits, shoulders, back, arms
Mat Workout This is a cycle workout, do each individual workout one after the other, no rest between workouts. What you need: Pair of dumbbells, 25 lb plate, and a mat.
Cycle 1 3 Rounds
15 pushups
10 Dumbbell bicep curls (seated)
10 Dumbbell shoulder press (seated)
30 seconds 25lb plate hold (arm at right angle)
10 overhead 25lb plate press
10 overhead 25lb plate triceps extension (two hands)
** Rest 1 min 30 seconds
Cycle 2 3 rounds, focus is upper abs, do it on a mat
25 crunches
40 penguins per side
25 feet in air toe touches
30 legs flat crunches
25 bicycles per side
** Rest 1 min 30 seconds
Machine Work: Do 3 upper body machines, 3 sets x 15 reps per machine
Examples: pull-ups machine, dips machine, bicep curl machine, chest press machine
Cardio: Finish strong!!
1 - Row machine 10 mins, moderate pace
2 - Treadmill intervals for 15 mins. Vary your speed every 1 minute 30 seconds: alternating between fast and medium fast pace
👉 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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