New Program - Friday
Wake up to a glass of Emergen-C and an xFit morning workout. Sets and reps will increase over time.
- pushups - 3 sets x 25 reps
- crunches - 3 x 50
- floor sweepers - 3 x 25
- lunges (without weight at this time) - 3 x 20
- squats (without weight at this time) - 3 x 25
- bicep/tricep curls - 3 x 12 with 20 lbs for R & L
Long aerobic run keeping at 75 - 80% or 135 - 145 bpm.
Evening Workout (Gym Lower Body - Strength) Sets, reps and weight amounts will change over time.- 10 minute bike warmup - maintain 150 watts
- leg press - 6 sets x 12 reps x 360 lbs
- calf raise - 6 x 23 x 200
- squat with weight - 6 x 12 x 150
- inner/outer thigh machine - 3 x 12 x 85
- leg curl - 3 x 12 x 80 for L & R
- leg extension - 3 x 12 x 140 both legs together
- 10 minute bike cooldown - maintain 150 watts
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