Gym:
Reverse Fly- Standing up leaning a bit forward using 5lb dumbbells spread your arms straight out. 3 sets of 12
Bicep Curls- 3 sets of 15 using 15 lb weights
Dumbbell cross jab- I used 8lb and extend the arm diagonally 3 sets of 15
Lying triceps extension: lying on your back on a workout bench hold the dumbbells over your head, without moving your arms bend your elbow and lower the dumbbells to the side of your head. I am using 8lbs doing 3 sets of 12
Back extension- using an extension machine lay on your stomach and leaning over come up until you are upright. 3 sets of 12. You can add weights to this, but not as a beginner.
Bent over single arm row- using the standup row machine do one arm a time. 10lbs 3 sets of 12
Alternating Superman- Lay on your stomach and lift your right arm and left leg, hold for 10 seconds, then lift the left arm and right leg, repeat. 10 per side 3 sets.
Weighted Hip Extension- Place a weight on your belly while laying on the floor thrust your pelvis up and slowly back down 3 sets of 10 using 20lbs
Cardio- 35 minutes on the Elliptical set at weight loss. restistance 1 up to 8 then back down to 1 and back up to 8...
Lunch:
Chocolate Protein Shake: 1/2 Banana 1/2cup cold water 1/2 cup of Almond Milk (I used Vanilla unsweetened but chocolate unsweetened would have been better if I had it) 1/2 cup ice 2 scoops of chocolate whey protein
Dinner: Mustard Rubbed Pork Tenderloin with Brussels Sprout Ragout
Find recipe here:
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=4
I used Turkey Bacon instead of regular bacon.
After dinner I headed back to the gym and did abs
Abdominal Machine- 3 sets of 12 50lbs
Russian Twist- 3 sets of 30 12lb medicine ball
Plank- 3 sets of 30 second planks
Ab twist- 3 sets of 10 at 30lbs
Lying leg raise- 3 sets of 12
Knee lifts- 3 sets of 10
Using a 20lb kettle bell I worked my sides by lowing the kettle bell to one side and then the other. I did 15 a side 3 sets.
No comments:
Post a Comment