Silverdew101 
"Get down to 13.5 % body fat!!!"
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Right now I am doing the 13 lbs in 35 days by Planet Muscle (found on the BB.com website).
My weakness with this plan is that I simply do not find myself doing the cardio more than once *zoinks* a week.
I love the weightlifting parts of it.
Must...add... cardio... willpower damnitttt!!
WORKOUTS: Perform these workouts for approximately 45 minutes per day.
Three Weight-training days: Monday, Wednesday and Friday.
Four Aerobics days: Tuesday, Thursday, Saturday and Sunday.
Wednesday Workout
Exercise Sets X Reps
Use free weights as much as possible.
Bench Presses - View Exercise 1 x 15
4 x 8-12
Dumbbell Presses - View Exercise 3 x 8-10
Bent-Over Rows - View Exercise 3 x 8
Lat Machine Pulldowns - View Exercise 3 x 8-10
Dumbbell Curls - View Exercise 3 10
Triceps Pushdowns - View Exercise 3 x 10
Abdominal Crunches - View Exercise 3 x 10-50
Stretching/Cool Down
Click Here For A Printable Log Of Wednesday's Workout!
Monday - Friday Workout
Exercise Sets X Reps
Use machines and free weights.
Squats - View Exercise 1 x 20
3 x 10-15
Leg Presses - View Exercise 3 x 10-15
Flat-Back Deadlifts - View Exercise 2 x 10-12
Leg Extensions - View Exercise 2-3 x 10-15
Leg Curls - View Exercise 2-3 10-15
Donkey Calf Raises 3 x 15
Hyper-extensions - View Exercise 2-3 x 10-20
Abdominal Crunches 3 x 10-50
Stretching/Cool Down
Click Here For A Printable Log Of The Monday/Friday Workout!
AEROBICS: Approx. 30-40 minutes each time.
On Tuesdays, Thursdays, Saturdays and Sundays, pick one of either the Stairmaster, Lifecycle or other stationary bike, recumbent bike or some steady-state aerobics like spinning, step aerobics or other classes, Tae-Bo, biking, jogging or power-walking. Do just one form for the whole time period. Go at least 30 and preferably 40 minutes. |
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