monday
am: 30 minutes treadmill, 5% incline, 4.0 mph.
pm: awesome chest/ab workout!
-dips, 5 sets of 8
-incline bench, heavy, 5 sets of 10. (the last set i added more weight)
-incline dumbell flys, 20 lb. dumbells, 5 sets 8-10
-pec deck machine (the one where you push straight out in front of you?) 5 sets of 8-10
-hanging knee lifts 3 sets of 10
-rotary torso machine 3 sets of 30 (15 each side)
regular crunches 3 sets of 20
cable crossover, 15 lbs. each side, 3 sets of 10, with 7-10 bicep
crushers after each set.
im sore today from that! it hard for me to feel like i got a good chest workout, for some reason. yay!
tuesday
20 minutes intervals on the treadmill. (2 minutes walk 4.0 mph, 1 minute run 6.5 mph)
step backs on the smith machine, 70 lbs or so, 3 sets of 20 (10 each leg)
squats, same weight as above, 3 sets of 8.
standing calf raise, 3 sets of 15.
abductor inner thigh, 3 sets of 15.
hamstring machine, 3 sets of 10, 10 pulses after each set. buuuuurn!
yay! and im all done for the day, now i can just go home after work!