I’m so mad right now! I just spent an hour posting my workout and finding examples of execution on the internet just to lose it all!
Two times in one week.
What bad luck. You’ve got to be freaking kidding me. It took me forever to find this stuff. I’m just going to go ahead and post it anyway. If you have questions I’ve got some good sites you can check out. I was so proud of this stupid post. Ha- that’s probably why I lost it.
This is the program I was doing up until this week. If you want my new one let me know and I’ll post that too. The new one has a lot of nautilis machines. So far I’m really like it too, but not as much as this one. I think free weights are amazing. Most of this workout is either done with free weights or a cable machine. I don’t claim to be an exercise genius, so please don’t knock my routine. This program has done great things for me. Remember to make your muscles work. You don’t want it to be easy. You also want to keep good form.
I used to do this three a times a week but it got way too time consuming so I would do the entire thing twice a week, splitting up the program into different days.
Legs
With all of these I’d do a set of 20 and increase my weight and do a set of 15. As I progressed with this program I’d increase my weight even more and only do a set of 12 on the second set.
Cable Squats
Cable Side Leg Lifts
Wide Stance Squat (with a dumbell)
Cable Leg Kickback
Single Leg Calf Raises (with a dumbell)
Chest
I’d do a set of 15, increase my weight and do a set of 12. As I progressed with this program I increased my weight even more and just did 9 on the second set.
Bench Press w/dumbells
Bench Flies w/dumbells
Chinning (this is done on a chin-dip machine. I’m not even sure this is the correct name of the exercise. It’s just what my trainer lady calls it. this exercise works the biceps too.)
Back
I’d do a set of 15, increase my weight and do a set of 12 or 9 depending on how heavy the weight was. With the Hyperextension I’d do two sets of 20.
One Arm Row (this is done with a dumbell)
Reverse Chinning
Hyperextension (this is done on this thing) It’s sort of like a backwards sit up. Freaking! See!? This is why my lost post was so important. Anyway, I’d do this one holding a weight.
Shoulders
One set of 15, I’d increase my weight and do a set of 12 or 9 depending on how heavy it was.
Upright Row
Alternate Front Raises
Biceps
One set of 15, I’d increase weight and I’d do a set of 12. As I progressed with this program I increased my weight even more and just did 9 on the second set.
Alternate Bicep Curl
Hammer Curl
Triceps
Same reps as above
One Arm Kickback
Tricep Dips (this is done on the chinning machine)
Abs
Declined Sit-ups w/weights
Reverse Crunches
Cable Crunches (this one is great!)
So that’s it. Sorry it wasn’t more detailed, but as you can imagine I was sick of looking up examples after the first time. Like I said, if you want the other one let me know. I have an elliptical at home, so I use that during the week too (not as often as I need to though). I do it twice a week- shut up! I know that’s not enough and I don’t need you telling me! Ever since Will’s been working out he’s become the “workout expert” (<- that topic is a post all on its own) and tells me all the time.
wow! I actually feel like I posted something worthwhile today. What a weird feeling. Don’t get accustomed to it.
Huh… I feel a little guilty posting this after eating half a pizza last night. Not to mention the fact that we’ll be eating something incredibly inappropriate for Will’s birthday. Plus cake. Oh well. One thing that comforts me is that muscle burns way more calories than fat.
More to come…
Thanks!
Dang. I’m tired from reading that, let alone actually doing it… and 2-3 times a week?!? Even if I broke that up into 2 parts over 2 days, I’d never get out of the gym!! Oh my goodness! How long are you there each time? Do you do cardio too? I used to run for about 5 minutes to get my heart rate up, then go lift… do you do that too? I am lucky if I have an hour free…
Oh geez. I really need to work out.