I tried to find what I was last at as far as weight… But currently I’m 145lbs and holding. So I know how to maintain, but thats not what I want to do!

So I finally sat down and created a whole new training scheduale and a menu for Monday,  Wednesday, Friday which are my lifting days. I still have to create one for the rest of the days, but I figured lifting was the most important.  I also will be taking my measurments and compare them to when I first started… So here is the new shit:

Workout Overview Schedule

Monday – Back/Biceps, 30 min low-medium cardio, 30 min. walk

Tuesday – High Intensity Cardio (15-20minutes tops), Abs, 30 min. walk

Wednesday – Chest/Triceps, 30 minutes low-medium cardio, 30 min. walk

Thursday – High Intensity Cardio (15-20minutes tops), Abs, 30 min. walk

Friday – Legs/Shoulders/Semi-rest day, alternate cheat meal day**

Saturday – 20 Minute High Intensity, Abs, 30 min. walk

***Sunday – Rest Day/Light Cardio. Sunday is meant to be a rest day and your cheat meal day. (Remember: cheat meal, not cheat day)

Training Hours Break Down

Cardio: 4.5-5 hours

High Intensity: 1 hr

Medium: 1 hr

Low: 2.5-3 hrs

Weight: 4-4.5 hours

Monday: 1-1.5 hr

Wednesday: 1.5 hr

Friday: 1.5 hr

Total Amount: 8.5-9.5 hours a week

Daily Break Down

Monday: Back/Biceps
Biceps: EZ Barbell Curls

Back: Seated Cable Rows
Biceps: Hammer Curls

Back: Dumbbell Rows
Back: Hyperextension

Biceps: Preacher Curls

Medium Cardio: 20-30 Minute Cross Training: Elliptical, Treadmill, Step Climber, or Bike. (Pick two or three)

Low Cardio: 30 minute walk with dogs.

Tuesday: Cardio/Abs
Morning Ab/Cardio

High Intensity:
Running 15-20min
or Step Climber 15-20min
or Elliptical 15-20min

Evening: Low Cardio

Low Cardio: 30 minute walk with dogs

Wednesday: Chest/Tris

Chest-Bench Press

Triceps-Close Grip Bench Press
Triceps-Tri Pushdowns

Chest- Flies: Free weights

Triceps-Dips on bench and ball

Chest-Bent arm DB pullover

Triceps-Overhead Extensions

Medium Cardio: 20-30 Minute Cross Training: Elliptical, Treadmill, Step Climber, or Bike. (Pick two or three)

Low Cardio: 30 minute walk with dogs

Thursday: Cardio/Abs

Morning: Ab/Cardio Work out

High Intensity:
Running 15-20min
or Step Climber 15-20min
or Elliptical 15-20min

Evening: Low Cardio

Low Cardio: 30 minute walk with dogs

Friday: Shoulders/Legs

Shoulders- Reverse Flies
Legs-Squats

Shoulders/Traps-Barbell Upright Row
Leg Press

Shoulders-Seated Dumbbell Press
Leg Extension
Legs-Hamstring Curl Machine

Shoulders-Front Dumbbell Raise
Shoulders-Side Lateral Raise
Legs-Calf Raises

Shoulders-Lat Pulldowns

Saturday: Low-Medium Cardio
Morning: Ab/Cardio Work out

High Intensity:
Running 15-20min
or Step Climber 15-20min
or Elliptical 15-20min

Evening: Low Cardio

Low Cardio: 30 minute walk with dogs

Sunday – Rest/Low activity
Walk/Yoga/Extensive Stretching/Light Activity

Okay, so that is the breakdown so far…

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