fitforlifeaz 
"I would like to loose 10 more pounds of fat and put on lean muscle mass. I want to have more muscle definition."
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as of feb 23rd
Monday Biceps/chest warmup with jump rope,20 cardio after
Tuesday Triceps/Back same
Wednesday spinning class 60 min
Thursday Heavy Legs 15 min jumprope or plyos abs
Friday Deltoids/abs 20 min cardio
Sat High intensity spin class 75 minutes
Sunday OFF
monday: Shoulders/Biceps
Shoulder press on incline bench
3sets 15x12,20x10,20x10
Side Lateral Raises
3sets 10x12,15x10,15x10
Biceps
Barbell Bicep curl
3sets 20x10,20x10,20x10
Cable curls 20x10,20x10,20x10
10 min pylometrics
Tuesday: Chest/triceps
warm up 5 minutes...jumprope
Barbell chest press
20x15,30x15,30x15
dumbell chest flye
10x15,12.5x15,12.5x15
cable flyes
15x10,15x10
bentover tricep extensions
10x15,10x15,10x15
Overhead cable extensions
15x12,15x12,15x12
cardio run 2 miles on treadmill....20minutes.
Wednesday: Strike class 60 min cardiokickboxing weighted gloves. Total body workout, max heart rate training zone.
Thursday: back/abs |
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