Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
4am- 55 mins interval cardio on the treadmill. Usually running 3 mins at 8.2 on a 12% incline and recovering for 1 minute fast walk at 4.0 2% incline then repeat for full 55mins. I constantly adjust my speed and incline to shake things up. Mon and Thurs I do a second cardio session at the gym after my strength training.....30 mins on the elliptical resistance level 5-8.
Immediately after my cardio I hit the floor for 460 different reps for the abs
15 mins of abs - crunches, reverse crunches, bicycle crunches, planks, sit ups...etc
Mon,Tues, Thurs and Fr-i Cardio and Stregnth---- Wed & Sat REST DAYS---Sun- CARDIO n ABS only
Stregnth Training - 45-60 mins
mon&thurs UPPER BODY which consists o 4 sets of 15 reps of t-bar rows, lat pull downs (close and wide grip) cable rows, bent over dumb bell rows, rope pull downs tri-ceps, straight bar tri-ceps, straight bar cable curls, cross over cable curls, preacher curls, shrugs, and delt machine.
Tues&Fri LEGS- standing calf raises on the smith, squats on the smith, legs presses, calfs on the leg press, straight leg dead lifts, standing hamstring curls, seated extensions, seated calf machine, lying down hamstring curls, inner and outer thigh abductor machine.
Tuesdays and Thursdays I do an additional 30 mins of cardio after my stregnth training!!!!