Wow! I am exhausted. I spent a little over 2 hours in the gym working on my chest with some abs and cardio thrown on. I think it may go a little bit faster once I'm used to the work out but I fully plan on about 2 hours at the gym six days a week.
I went with pyramiding the work out: basically upping weights and lowering reps as I did each exercise and I think it went really well. It was hard and it was exhausting but it was totally worth the work! Tomorrow I'm looking at Back day and Cardio, hopefully in the morning after we buy groceries!
Chest & Abs Day - 1 hour, 20 Minutes
Warm-Up:
Arc Trainer - 10 minute warm up -0.26 distance: 1.38 miles, resistance: 2 minutes resistance on level 16, 2 minute resistance on level 18 - repeat, calories burned: 47
Workout:
Chest Press Machine: 15 lbs - 12 reps, 20 lbs - 10 reps, 25 lbs - 8 reps, 25 lbs - 8 reps, 20 lbs - 10 reps, 15 lbs - 12 reps
Pec Fly Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 55 lbs - 8 reps, 55 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps
Rear Delt Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 40 lbs - 8 reps, 40 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps
Dumbbell Flat Bench Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps, 10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps
Dumbbell Flat Bench Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps, 10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps
Dumbbell Flat Bench Pullover: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps, 10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps
Incline Dumbbell Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps, 10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps
Incline Dumbbell Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps, 10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps
Ab Crunch Machine: 50 lbs - 12 reps, 55 lbs - 10 reps, 60 lbs - 8 reps, 60 lbs - 8 reps, 55 lbs - 10 reps, 50 lbs - 12 reps
Dead Bug: 6 sets x 5 reps a set
Cardio Day - 30 Minutes HIIT on Arc Trainer
Arc Trainer info:
time: 30 minutes, distance: 1.06 miles, resistance: 3 minutes resistance on level 16, 1 minute resistance on level 18, incline 8 - repeat, calories burned: 211
Full Body Stretch
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