Katie's W/O Journal....
Hi :wave: Starting a journal........
I will post my training daily..............I workout ~ home, I have a complete gym in my basement, 8 station cable system, incline/decline/flat bench w/flyes and leg station, w8's upto 120lbs, elliptical, recumbent bike, and treadmill, all computerized to choose different training sequences........ :yay: They collected dust for a long time, not anymore :clap: Training Schedule 2sets/20reps/light w8's MONDAY “Chest” BB Bench Press BB Incline Press DB Bench Press DB Incline Press DB Flyes “Biceps” Alternate DB Curls BB Curls Preacher Curls Concentration Curls Hammer Curls TUESDAY “Legs” Swiss Ball Squats w/DB Leg Extensions Lying Leg Curls Good Mornings Alternate DB Lunges Leg Presses Sumo Squat w/BB SLDL Seated Calf Raises Standing Heel Raises WEDNESDAY “Shoulders” Seated DB Press Front Raises Lateral Raises Upright Barbell Rows Rear Lat Raises “Triceps” Close grip Bench Press Triceps Kickbacks Incline Tri Extensions Bench Dips Overhead Tri Extensions THURSDAY “Legs” see above FRIDAY “Back” ***3sets/20reps (Front) Lat Pulldown ***changing grip w/each set (Back) Pulldown One-Arm DB Row Bent BB Row Back Extensions over Swiss Ball SATURDAY “Legs” see above Monday - Saturday........Sunday's OFF from everything, 'cept diet Cardio (am)……Elliptical or Treadmill……45 min Ab w/o…..2 sets, 25 reps….....(I may change some of these ab exercises eventually) Crunches Reverse crunch Bicycles Decline Crunches Decline Oblique Pelvic Tilt Hanging Knee Raises |
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