Check out this months work out! I will be posting before and after photos! My meal plan and work outs!
Wk.1 2 min rest
Wk.2 1.5 min rest
Wk.3 1 min rest
Wk.4 30-45 sec. rest
Write down weight used on all exercises and email them back to me after week one.
Cardio, abs, and calves on off days
Warm Up- Foam Roll, Stretch, Walk 5min on treamill
Day 1 Sets Reps
Curl To Overhead Press 3 10-12
DB Step Up 3 8-10 per leg
Seated Row 3 10-12
Machine Chest Flys 3 10-12
Tricep OverHead Ext. 3 10-12
Day 2 Sets Reps
DB Bench Press 3 15
Supinated Close grip
Lat Pulldown 3 10
Face Pulls 3 12
Lunges 3 8-10 per leg
Lying Leg Curls 3 10- 12
Day 3 Sets Reps
Incline Cable Flys 3 12
Leg Ext. 3 10- 12
Dips 3 Max reps
Lower Back Ext. 3 10
Cable Curls 3 Max reps
Lateral Flys 3 10-12
Here I go! Week one :) -Smooches Momma Micki
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