9/28/09

Bis, Tris, Shoulders, and Cardio

Good productive Monday. Worked out with Brenda and KILLED IT. Kept my weight at 133lbs through the weekend!!! And...picked up my key and set my new schedule for the new location of where I will teach my classes!!! I'm feeling good about this week.

Workout from today. My weights are next to each exercise.

Warm up Treadmill - Incline 4.0/Speed 3.8 5 minutes

1) DB Shoulder press - 15x (30lb Dbs/30lbs/ 25lbs)
2) Alt Bi curls - 15x (20lbs for all sets)
3) Dips w/ feet on bench - 15x (25lb plate on lap)
4) Mt Climbers 30x each leg

Repeat 3 times total

Cardio - Treadmill - Incline 6.0/Speed 5.0 - 5 minutes

1) Up right row on cable column - 15x (65lbs/65lbs/70lbs)
2) Bi curls on cable column - 15x (60lbs for all sets)
3) Tri Push downs on cable - 15x (70lbs for all sets)

Repeat 3 times total

Cardio - Treadmill - Incline 6.0/Speed 5.0 - 5 mins

1) DB Lat Raise - 15x (15lb Dbs all sets)
2) Tricep push ups - 15x (flip 1 DB on it's side and put both hands on 1 DB to perform push ups)
3) Pull ups - 10x (use assist if necessary, neutral grip so palms facing each other not the usual wide over hand grip)

Repeat 3 times total

Cardio - Treadmill - 30 minutes...Incline 4.0...Speeds 3.8 and 5.5. Walk 2 minutes at 3.8 then run 1 minute at 5.5 keeping the incline at 4.0 and do this until you reach 30 minutes.

You will definitely SWEAT with this one!!!

WHERE IS EVERYONE??? It's been lonely this week without everyone updating their blogs!

Until NEXT TIME!!!

5 comments:

*ANA* said...

i love the way you do cardio at incline!!

Mary M said...

Sorry girl...been a tad bit busy...wrote on my blog today! Love this post GREAT workout!
XOXO

*ANA* said...

thanks for the comment jenn i wish i live there so you can whip my butt to shape you dont play ;) hard core i love it!

redhead75 said...

Great workout! I made a 60 mins cardio session based off of it :)

I'll give you props on my blog ;)

Fitness Jenn said...

Thanks April! Have a good day everyone! :-)