noelani_ak 
"I want to Live Healthier."
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NOTE: I made this routine by myself. I am always switching things up. ANY advice, good/bad comments will help.
**Sunday**
**Monday**
Shoulders and Biceps
Post later
**Tuesday**
*Leg Day*
Warm Up
10 min cardio 5 min stretch
Legs
(30 Sec brake in between sets)
Squats are done on Smith Machine – Start off with 50 pounds, lower to 20
1 set = 12 reps
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Circuit Leg training
Squats – 1 set
Weighted walking lunges – two 15 pounds dumb bells 20 lungs
Squats – 1 set
Slow squats – holding for 30 sec
Weighted walking lunges – two 15 pounds dumb bells 20 lungs
Squats – 1 set
Slow squats – holding for 30 sec
***Lower weight on Smith Machine***
Reverse alternating lunges – As many as possible.
Squats – As many as possible.
Reverse alternating lunges – As many as possible.
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(I think I start off with about 70 pounds – and work my way down)
1 set = 10 reps, no breaks, concentrating on keeping gluts tight
Leg press machine
Feet Positions –1 set - Toes in
1 set -Toes out
1 set -Toes slightly hanging off the top pushing with heels
*(adjust to lighter weight)*
Repeat feet position and set above
*(adjust to even lighter weight)*
Repeat feet position above do as many as possible
Stretch!!!! Stretch!!!! Stretch!!!! Stretch!!!!
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W ednesday
*Back Day*
Warm Up
10 min cardio 5 min stretch
(Start with the heaviest I am able to do and work down)
Breaks for only 45-30 sec.
Lever Seated Row
Heaviest for the first 3 sets. 12-8 reps
Medium 3 sets 12-8 reps
Light 3 sets as many as possible
Pull downs
Heaviest for the first 3 sets. 12-8 reps
Medium 3 sets 12-8 reps
Light 3 sets as many as possible
Cable Rows
Heaviest for the first 3 sets. 12-8 reps
Medium 3 sets 12-8 reps
Light 3 sets as many as possible
Bent-Over Barbell Rows
Heaviest for the first 3 sets. Usually start with 30. 12-8 reps
Medium 3 sets 12-8 reps
Light 3 sets as many as possible.
Thursday
Walked on incline for 30 min
Abs
**Friday**
Cardio
Saturday |
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