4.23.2008

The workout.

I've been doing a new routine at the gym and am getting great results. All thanks to Boyfriend. Here it is, free of charge:

Circuit 1

  1. Squats or Skater Lunges 18-20 (15 lb. dumbbell in each hand)
  2. Step ups 10 per leg (15 lb. dumbbells in each hand) - stepping up on to a regular bench-press bench. Keep one foot on bench and raise yourself, just tapping bench w/ alternate foot.
  3. Assisted pull-ups (palms away) 15-20 (pulling 80 lbs. of my body weight)
  4. Incline chest press 12-15 (40 lbs.)
  5. Extended arm raise 12-15/arms away from side of body (10 lbs. each hand)
  6. Seated tricep pushdown 12-15 (40 lbs.)
  7. Reverse-grip curls 12-15 (30 lb. EZ-Bar)
  8. Crunches on ball 25 (10 lb. weight held at chest)

Circuit 2
  1. Forward lunges 18-20 (15 lb. dumbbell in each hand)
  2. Step ups 18-20 (15 lb. dumbbells in each hand)
  3. Assisted pull-ups (palms in) 12-15
  4. Flat chest press 12-15 (40 lbs.)
  5. Extended arm raise 12-15/arms at 45 degrees from front of body (10 lbs. each hand)
  6. Tricep cable pushdown 12-15 (60 lbs.) kneeling on ground
  7. Alternate dumbbell curls 12-15/arm (15 lb. dumbbell in each hand)
  8. Back exercise which I don't know how to explain or what it's called.

Circuit 3
  1. Squats or Skater Lunges 18-20 (15 lb. dumbbell in each hand)
  2. Step ups 18-20 (15 lb. dumbbells in each hand)
  3. Assisted pull-ups (palms facing each other) 12-15
  4. Incline chest press 12-15 (40 lbs.)
  5. Extended arm raise 12-15/arms straight from front (10 lbs. each hand)
  6. Tricep kickbacks 12-15 (12 lbs.)
  7. Bicep curls 12-15 (30 lb. EZ-Bar) squeeze for 3 seconds
  8. Crunches on ball 25 (10 lb. weight held at chest)

I do this 2-3 times/week. I do 30-45 minutes of cardio on alternate days 3 times/week on treadmill or elliptical.

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