Monday, October 3, 2016

Monday, October 3rd Workout - Full Body Weight Training

I'm finally done being sick so I was able to go back to the gym and I loved it! I've really missed it.

I decided that this week (and maybe next) I'm going to do a full body weight machine workout every other day with cardio on the off days. It makes for a very long day during the weight machine days but it's a great way to get myself back into the groove of things.

I might change my mind for next week and plan out a different workout (well, actually go back to what I was doing before, the push day/pull day/leg day combo) but I'll decide that as I go.

I also plan on doing the plank again tomorrow. By the time I got to it today I was completely wiped out.

Full Body Weight Training - 1 hour,  54 minutes

Warm-Up:
Arc Trainer - time:10 minutes - distance: 0.18 miles, incline: level 8 resistance: level 18 calories burned: 88

Weight Training: 1 hour, 34 minutes

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

Leg Extension Machine -3 set x 15 reps: 3 x 40 lbs

Leg Curl Machine - 3 set x 15 reps: 3 x 50 lbs

Chest Press Machine - 3 set x 15 reps: 3 x 25 lbs

Lat Pulldown Machine - 3 set x 15 reps: 1 x 55 lbs, 2 x 50 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 40 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 55 lbs

Chin Assisted Pullup - 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps at 150 lbs

Assisted Dips - 1 set x 5 reps, 2 sets x 4 reps at 150 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 55 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 55 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 3 x 25 lbs

Tricep Extension Machine - 3 set x 15 reps: 3 x 50 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 10 lbs weight on each side

Ab Crunch Machine - 3 set x 15 reps: 3 x 60 lbs

Plank - 1 x 31 seconds

Full body Stretch - 10 Minutes

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