Here is an example of a Weight Training week:
Monday- (Back and Biceps):
Traditional Lat Pulldown Machine- 3 sets of 12
Traditional Rows Machine- 3 sets of 12
Seated Dumbbell Concentration Curls- 3 sets of 12
Alternating Dumbbell Biceps Curls- 3 sets of 12
Biceps Curls on Cable Cross Machine- 3 sets of 12
Leaning Pull-ups on Smith Machine- 3 sets of 12
Incline Pushups- 3 sets of 12
Stretch After Strength Training
And 20-30 minutes of cardio: (2 mile run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Tuesday:
Ab workout (about 250 reps of different kinds of crunches)
Back Extension with Ball- 3 sets of 12
Stretch After Strength Training
And 45-50 minutes of cardio: (4 mile walk/run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Wednesday- (Legs):
Forward Lunges with Dumbbells- 3 sets of 12
Seated Leg Curl Machine- 3 sets of 12
Seated Leg Extension Machine- 3 sets of 12
Squats on Leg Press Machine- 3 sets of 12
Heel Raises on Leg Press Machine- 3 sets of 12
Lying Adduction- 3 sets of 12
Lying Abduction- 3 sets of 12
Glute Raises- 3 sets of 12
Wall Squats with Dumbbells & Ball- 3 sets of 12
Stretch After Strength Training
And 20-30 minutes of cardio: (2 mile run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Thursday:
Ab workout (about 250 reps of different kids of crunches)
Back Extension with Ball- 3 sets of 12
Stretch After Strength Training
And 45-50 minutes of cardio: (4 mile walk/run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Friday- (Chest, Shoulders and Triceps):
Standing Dumbbell Triceps Extensions- 3 sets of 12
Standing Cable Triceps Push-Down- 3 sets of 12
Dumbbell Chest Press- 3 sets of 12
Dumbbell Flys- 3 sets of 12
Dumbbell Lateral Raises- 3 sets of 12
One-Arm Dumbbell Rows- 3 sets of 12
Seated Dumbbell Shoulder Press- 3 sets of 12
Stretch After Strength Training
And 20-30 minutes of cardio: (2 mile run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Saturday: (Optional)
Seated Leg Curl Machine- 3 sets of 12
Seated Leg Extension Machine- 3 sets of 12
Squats on Leg Press Machine- 3 sets of 12
Heel Raises on Leg Press Machine- 3 sets of 12
Lying Adduction- 3 sets of 12
Lying Abduction- 3 sets of 12
Glute Raises- 3 sets of 12
Wall Squats with Dumbbells & Ball- 3 sets of 12
Ab workout (about 250 reps of different kids of crunches)
Back Extension with Ball- 3 sets of 12
Stretch After Strength Training
And 20-30 minutes of cardio: (2 mile run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)
Sunday: Day off
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For a Quick Full Body Workout click here
