Mon, Jan-17-05, 13:39
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Plan: Muscle Centric
Stats: 238/152/160
BF:
Progress: 110%
Location: UK
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Saturday, 15 January:
1 hour gym workout:
Bike, warm-up, 5 mins at 65 RPM
Treadmill, 20 mins Brisk Walk - 3.5mph/4mph
Bicep Curl - 3kg - 3 x 10
Lat raise - 2kg - 2 x 10
Wrist curls - 2kg - 3 x 6 (each way)
Tricep Pushdown - 5kg - 3 x 10
Pec deck - 5kg - 3 x 10
Straight leg lifts 3 x 8
Side leg lifts 3 x 8
Ab crunches 5 x 10
Obliques 2 x 10
Back raises 2 x 10
Stretches: Calves, quads, hams, upper back, chest and triceps
Sunday, 16 January:
1 hour power walk
Today, Monday, 17 January:
1 hour gym workout:
Bike, warm-up, 5 mins at 65 RPM
Treadmill, 20 mins Brisk Walk - 3.5mph/4mph
Bicep Curl - 2kg - 3 x 10
Lat raise - 2kg - 2 x 10
Wrist curls - 2kg - 3 x 6 (each way)
Tricep Pushdown - 5kg - 3 x 10
Pec deck - 5kg - 3 x 10
Straight leg lifts 3 x 8
Side leg lifts 3 x 8
Ab crunches 3 x 10
Obliques 2 x 10
Back raises 2 x 10
Stretches: Calves, quads, hams, upper back, chest and triceps
plus,
1 hour Body Conditioning Class
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