Day one: Sunday – Cardio
35 Min Cross Trainer Intervals
HR 160-172 bmp

10 min Step Climber
level 6-9 intervals

Day Two: Monday – Back  / Cardio

Stretching 15 minutes** This is completely mandatory. I’ve been really concentrating on this part. 

Back
Hyperextenions  – 1 x 20 , 10# x 3 x 15
EZ Bar Bent-Row – 30# x 4 x 12
WG PD – 60 # x 4 x 15
SLDL – 40 # x 4 x 15

Cardio
20 minutes step climber – level 6-9

Great workout, but I had to skip the extra cardio. Tomorrow we’ll be working outdoors so I have make sure I’ll be 100% ready to kick some ass.

Day Three: Tuesday  –  Legs / Shoulders

Leg Curls – 40# x 4 x 15
Squats – 50# x 3 x 15
Leg Extensions – 50# x 2 x 20

DB Press – 15# x 4 x 15
Front / Side Raises – 12# x 3 x 15 Superset
Wednesday – Cardio AM

AM – Cardio
20 min cross trainer – 3695 meters in 20 minutes
20 min rower – lvl 20 vs lvl 8 intervals

20 min stretching routine

Abs / Tanning

Thursday – Off

Friday  – Cardio / Abs

30 mins gazelle trainer – intervals

push leg lifts 20 x 3
decline sit ups 30 x 3

Flat DB press : 20# x 3 x 20
Chest Fly : 50# x 4 x 15

DB Cross overs & Curls (superset) 15# x 3 x 15

Saturday – Mixed

30 minutes cross trainer intervals

cable crunches
captains chair
side crunches

Row Machine (isolation) 30# (each side) x 3 x 15
T-Bar Row 35# x 2 x 15, 45# x 1 x 12
WG pulldown 65# x 2 x 15, 75# x 1 x 15. 65# x 1 x 20

Sunday – Work/off day

Week one is done. Feels great to be back!! Next week is going to be crazy because of all sorts of things happening..

 


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