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- Treadmill on level 8 with an incline of 2. Run .5 miles (on level 8 it's about 5 min)
- Right after running; straight over to bench press. (I used the machines where you sit down rather than laying on your back with the bar) I did 45 lbs. 15 times.
- Straight from bench to squats (find an area where you can do sit ups right after). I did squats with my hands straight in front of me (no weight) 30 times. (Go as low as you comfortably can)
- Right after sqauts 40 sit-ups
Tues. (Shoulders,biceps,&triceps)
- Started with 20lb dumbbell weights and did a military shoulder press10 times
- Supersetted bicep curls with 20lb weights 10 times
- Straight from bicep curls to front shoulder raises 10lb weight 10 times, and then side lateral raises with 10lb dumbbell weight 10 times
- Supersetted tricep dips 15 times or over head tricep extensions 20lb weight 15 times
Tips:
- Make sure that you adjust weight that's right for you. Some days I go lighter than others. Don't be shy if you're using 5lb or less. You don't want to hurt your muscles just know your limits but continue to push yourself!!
- Try not to eat at least two hours before going to the gym. This way the blood will be rushing to your muscles to get a good workout instead of to your stomache area to digest your food. (If you're starving grab a banana or something light)
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