Saturday, April 29, 2017

Saturday, April 29th Workout - Lower Body Weight Machine Training, Abs & Cardio

Yes! Another day at the gym! I feel very accomplished but, man, are my legs going to kill tomorrow! Planning on going back tomorrow for upper day again!

Lower Body Weight Machine Training Plus Abs & Cardio - 1 hour, 50 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.42 miles, incline: 0, speed 2.6

Weight Training & Abs: 60 Minutes

Basic Warmup

Basic Plank - 1 x 61 seconds, 1 x 36 sec, 1 x 32 sec 1 x 26 sec, 1 x 19 sec

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

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

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

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

Triangle Crunch - 3 set x 15 reps

Side Reaches - 3 set x 15 reps

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.3 miles, resistance: 0-1, speed: 2.8-2.9 - calories burned: 244, steps: 3,201

Full body Stretch - 10 Minutes

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