littlemelissa 
"God... it's been a while since I've been on... my grandfather passed away a little while ago so I've been moping for a few months. But now I'm back, I have a new trainer and a new diet program. You'll see me out there!!!"
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LEGS: Superset day (monday)
Hip Sled-180lbs 3sets/8reps followed by walking lunges (10 ea. side) with two 15lb dumbbells (1min rest btw sets)
Smith machine squats-90lbs 3sets/10reps followed by 20 jump squats (1min rest btw sets)
Seated calf raise-45lbs 3sets/10reps followed by one-leg calf raises on dumbbell 10 ea. side followed by standing calf raises 10 ea. toes pointed out, in, and straight forward no weight ( 1 min rest btw sets)
Arms, Back and Chest: Tuesday
This morning I ran for 30min on the treadmil at 5.5mi/hr set on random hill. I did Bi's and Tri's in the morning and Back and Chest in the evening.
BI's and Tris:
Bicep curl-15lb dumbbell 3sets/12reps each side
Tricep extension-10lb dumbbell 3sets/10 reps each side
Hammer curl-15lb dumbbell 3sets/12reps each side
Dips-on bench press bench-3sets/10reps
Bicep curl-15lb dumbbell 3sets/12reps each side
Tricep extension-10lb dumbbell 3sets/10 reps each side
Back and Chest:
Chest press-45lbs 4sets/12reps
Seated lat pull-down-50lbs 3sets/10reps
Push-ups-3sets/10reps
S tanding lat pull-down-30lbs 3sets/10reps (this exercise I keep my arms completely straight and push the bar down from the starting position all the way to my thighs.
Chest press-45lbs 4sets/12reps
Seated lat pull-down-50lbs 3sets/10reps
Push-ups-3sets/10reps
S tanding lat pull-down-30lbs 3sets/10reps (this exercise I keep my arms completely straight and push the bar down from the starting position all the way to my thighs.
Wednesday: ABS and cardio
Thursday: Rest
Friday: Boot Camp |
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