atlantaadrienne 
"Rip-up muscles before wedding day (May 1, 2010)"
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Sun - Off / Recover
Mon - Cardio 45-60 min, Lower Body (A), Core (A)
Tues - Cardio 45-60 min, Upper Body (A), Core (B)
Wed - Off / Recover
Thur - Cardio 45-60 min (Interval Treadmill)
Fri - Cardio 45-60 min, Lower Body (B), Core (B)
Sat - Cardio 45-60 min, Upper Body (B), Core (A)
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Lower Body A (3 x 20):
Plea Squats
Walking lounges
RL lateral lifts
LL lateral lifts
RL straight-leg rear kicks
LL straight-leg rear kicks
Lower Body B (3 x 20):
Plea Squats
Walking lounges
RL doggie hikes
LL doggie hikes
RL straight-leg rear lifts
LL straight-leg rear lifts
Upper Body A - (3 x 20 @ 3 lbs):
Bicep Curls (concentration style)
Front Raises
Lateral Raises
Seated bear hugs
Seated triceps kickbacks
Seated rows
Upper Body B - (3 x 20 @ 3 lbs):
Incline Bicep Curls
Overhead Triceps Extensions
Overhead Press
Lateral raise & Press
Bent-over flies
Pushups ( 3 x 10)
Core A:
Front Crunches (3 x 30)
RS oblique crunches (3 x 30)
LS oblique crunches (3 x 30)
Reverse Crunch (3 x 30)
Core B:
Rollouts (3 x 20)
Ball Passes (3 x 10)
RS ball raises (3 x 15)
LS ball raises (3 x 15) |
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