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MAPPLEBUM
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Strength and Cardio Days

Wednesday, April 24, 2013

Here's a two day sample of what my workouts look like. I am not strength training as much as a year ago -- usually once or twice a week -- though I do include ab workouts 3-5 times a week before or after cardio.

Tuesday -- Strength Training

Seated Row Machine: 65 lbs 3 sets 12 reps
Chest Machine: 45 lbs 3 sets 12 reps
Tricep Dip Machine: 65 lbs 3 sets 12 reps
Bicep Machine: 45 lbs 3 sets 10 reps
Quad Machine: 90 lbs 3 sets 10 reps
Dead Lifts: 90 lbs 3 sets 10 reps
Squats: 90 lbs 3 sets 10 reps
Ab crunches / plank on balance board: 15 reps, hold 15 seconds, 3 sets.

Monday--- Cardio!
Bike to and from gym: 3 miles
Treadmill: 2.60 miles in 30 minutes (walk/ 6mph 13 min/walk/ 6 mph mile/walk/7mph 2 min/walk)
Lying Leg Lifts: 3 sets 15 reps
V Situps: 3 sets 12 reps
Seated Crunches / medicine ball: 10 lbs 3 sets 12 reps


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