Work Out
Monday: Run- 14 min (moderate pace)
Chest- flat bench press 4 sets 10 reps
Incline bench press 4 sets 10 reps
Push ups, until muscle failure 5 sets as many as possible every set
Shoulders- shoulder press 3 sets 10 reps
Lateral raise 4 sets 8 reps
Dumbbell front raise ( alternating) 3 sets 12 reps
Tuesday: Run – Sprints – sprint as fast as possible for 15 sec, then walk for 45 sec
( repeat 5 times back to back )
Back- Seated row 4 sets 12 reps
Lat pull downs- 3 sets 10 reps
Close grip pull down 4 sets 8 reps
Abs- Flutter kicks 3 mins rest for 2 …….. 2 sets
Sit ups- 2 sets 25 reps
Abdominal crunch- 1 set Crunch until you reach muscle failure
Wednesday: Walk at a brisk pace for 20 min and stretch every muscle
Thursday: Biceps & Triceps
Dumbbell curl (alternating ) 3 sets 15 reps
Triceps extensions 3 sets 12 reps
Barbell curl 3 sets 8 reps
Close grip bench press 3 sets 12 reps
E-Z bar Curl 2 sets 8 reps
Rope push downs 3 sets 12 reps
Friday: Legs
Squats 3 sets 10 reps
Prone leg curls 3 sets 10 reps
Calf Raises 2 sets 25 reps
Leg extensions 3 sets 12 reps
Leg Press 3 sets 10 reps
Run for 4 min ……………….. ok with this work out make sure you stretch properly before and after working out, you will be off on weekends but this is a good time to let your body heel to do it all again on Monday eat good food and stay consistant
And you will have no problems reaching you physical fitness goals, follow the plan to a T and stay motivated ……..!! have fun FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FUN FU M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M M...
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