Arms
Selected exercise | Reps per set | Weight |
Chin Ups | 6-6-5 | bodyweight |
Cable Press Down | 10-10-10 | 110Lbs |
Wrist Curl | 15-15-15 | 20Lbs |
Preacher Curl | 10-10-10 | 65Lbs |
Back
Selected Exercise | Reps per set | Weight |
Pull Down | 10-10-10 | 120Lbs |
Straight Arm Pull Down | 10-10-10 | 100Lbs |
Bent Over Row | 10-10-10 | 80Lbs |
Abs
Selected Exercise | Reps per set | Weight/Duration |
Plank | 1-1-1 | 1:40 |
Crunch w/Plate | 10-10-10 | 35Lbs |
Hanging Leg Raise | 10-10-10 | N/A |
Russian Twist | 10-10-10 | 35Lbs |
Cardio
20 mins. stationary bike
I love getting a great workout in on these semi-holidays, the gym is usually pretty quiet and on a day when most Americans are overeating its, good to know your one of the few doing some good for your body. Also, I'm splitting my workouts up a little differently these next few weeks. Instead of upper body, lower body, core I am doing arms/back/abs, shoulders/legs/traps, chest/abs/core. Its a little more specific, and allows me to put more emphasis on my core (a must in any athletic performance!)
On a different note: this summer I got into the habit of getting my workouts in the late afternoon/early evening instead of the morning like I used to. And let me just say I had forgotten how great it felt to have that extra boost of energy for the rest of the day. When I got off of work I actually had the energy to get stuff done! If your not getting at least a quick workout in in the morning I strongly recommend it!
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