Ok, since I've worked with a personal trainer for the past few weeks, I have modified my resistance training routine. Currently I am doing resistance training M-W-F.
Deadlifts
1 set , 70lbs ~ 15-17 reps
2 sets, 90lbs ~ 11-15 reps
Rows
1 set, 100lbs ~ 15-17 reps
1 set, 120lbs ~ 11-15 reps
1 set, 130lbs ~ 7-11 reps
Alternate Sets between Deadlifts and Rows with rest in between
Shoulderpress
1 set, 45lbs ~ 15-17 reps
2 sets, 60 lbs ~ 11-15 reps
ChestPress
1 set, 100lbs ~ 12-15 reps
2 sets, 110lbs ~ 7-11 reps
Alternate Set between Shoulder press and ChestPress
Abs
2 sets, 100lbs ~ 15-17 reps
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02/20/03 Workout
10 minutes Exercise Bike Level 4 Fatburn
20 minutes Eliptical Cross Trainer 1.4 miles
3 minute rest
35 minute Eliptical Cross Trainer 3.0 miles
Regards,
Lux