Monday, August 22, 2016

Monday, August 22nd Workout - Full Body Weight Training

Wow... my entire body feels like jello and I can just imagine how much I will hurt tomorrow but at the same time I feel great!

This week's workout plan is 3 days of body weight training on weight machines with another 3 days of cardio. Next week we'll start to break the workout plan up into body sections and more free weights and bands with cardio.

So today I had a bout 45 minutes of my trainer showing me how to use everything in the gym and how to do the various machines, then I did a 10 minute warm up on the Arc Trainer (an cross-trainer elliptical with skiing-like motions), about 5 minutes warming up with bands, 10 or so minutes doing the superman and plank and the rest of the time was spent on weight machines. I am exhausted but I loved it!

The next two days will be cardio because I need my 2 hour weight workouts to not be on the days that I work!

Full Body Weight Training - 2 hours

Arc Trainer - 10 minute warm up - moving levels and incline up and down every minute (I didn't log the details but will next time)

Band warm-up - 5 minutes

Basic Plank - 1x37 seconds, 1x28 sec, 1x28 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Seated Calf Raise Machine - 5 lbs weight on both sides - 3 set x 15 reps

Leg Extension Machine - 25 lbs - 3 set x 15 reps

Leg Curl Machine - 40 lbs - 3 set x 15 reps

Chest Press Machine - 15 lbs - 3 set x 15 reps

Lat Pulldown Machine - 40 lbs - 3 set x 15 reps

Bicep Arm Curl Machine - 15 lbs - 3 set x 15 reps

Tricep Extension Machine - 30 lbs - 3 set x 15 reps

Ab Crunch Machine - 50 lbs - 3 set x 15 reps

Leg Press Machine - 100 lbs - 3 set x 15 reps

Rear Delt Machine - 25 lb - 3 set x 15 reps

Pec Fly Machine - 40 lb - 3 set x 15 reps

Hip Abduction Machine - 40 lb - 3 set x 15 reps

Hip Adduction Machine - 40 lb - 3 set x 15 reps

Chin Assisted Pullup - 150 lb - 1 set x 10, 1 set x 5, 1 set x 3

Full body Stretch

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