Jersey Girl 
"I want to lose 10 pounds by September."
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Cardio - 6 days per week target heart rate 144-170
Abs - 6 days per week 4 x 30 Crunches, 4 x 30 Leg raises
Karate - 2 nights per week
Monday
Wide arm pull-ups 4 x 15
Back extensions 4 x 15 15lbs weights
DB Rows 4 x 15 25lbs
Preacher Curl Machine 4 x 15 30 lbs
Wide grip pull downs 4 x 15 60 lbs
Standing Curl Bar 2 x 15 20 lbs
Straight arm pull down 4 x 15 25 lbs
Concentrated curl 4 x 15 10 lbs
Tuesday
Leg extensions 2 x 15 warm up then 60 lbs 4 x 15
Side squats 30 lbs 2 x 25
Leg press 140 lbs 4 x 15
Calf Raises 140 lbs 4 x 15
Squats (place heels on stepper, squat, pause, raise) 2 x 15 or fatigue - do at end of workout
Wednesday - Cardio only for 1 hour with target heart rate 144-170. Increase intensity weekly.
Thursday
Incline DB presses 20 lbs 4 x 15
DB shoulder press 15 lbs 4 x 25
Incline DB Flyes 10 lbs 4 x 15
DB drop set lat raises 15 heavy/15 light 7 and 4 lbs 4 x 30
Cable cross over 10 lbs 4 x 15
Cable Push Downs 40 lbs 4 x 15
Wide arm pushup 4 sets to failure
DB kickbacks 8lbs 4 x 20
Dips close arm 4 sets to failure
Friday
Leg curls 2 x 15 warmup then 50 lbs 4 x 15
Glute Machine 60 lbs 4 x 25
Ball pull ins 4 x 15
Straight leg cable pull backs 30 lbs 4 x 30
Stiff leg dead lefts 20 lbs 4 x 15
Lunges 30 lbs each hand 2 x 25
*Increase weights every other week. |
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