I started back at the gym this week – I’m in LOVE! I started doing a routine I had from last fall. I had great results with it so I’m giving it another try. I’m going to post my workouts, weights and results on my blog to keep myself accountable. :) I did the first week at home. Week 2 has been at the AFC in Charlottetown! Here are the details of my training for this week!
Week 2
Monday - Shoulders & Abs
Cardio – 20 minutes on the elliptical trainer before weight training
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Shoulder Press | 10 lbs x 12 | 10 lbs x 12 | 12 lbs x 12 | 15 lbs x 6 and 12 lbs by 6 |
| Side Raises | 5 lbs x 12 | 8 lbs x 12 | 10 lbs x 9 and 8 lbs x 12 | 10 lbs x 12 |
| Front Raises | 5 lbs x 12 | 8 lbs x 12 | 8 lbs x 12 | 10 lbs x 12 |
| Shrugs | 30 lbs x 12 | 30 lbs x 12 | 35 lbs x 12 | 35 lbs x 12 |
| Hanging Knee Raises | 20 reps | 20 reps | ||
| Weighted Side Bends | 12 lbs x 20 | 15 lbs x 20 |
Tuesday – Legs
Cardio – 20 minutes on the elliptical after weight training (Morning)
5 km run in the evening after work
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Leg Extension | 30 lbs x 12 | 40 lbs x 12 | 40 lbs x 12 | 50 lbs x 12 |
| Leg Press | 150 lbs x 12 | 170 lbs x 12 | 190 lbs x 12 | 210 lbs x 12 |
| Leg Curls | 30 lbs x 12 | 40 lbs x 12 | 50 lbs x 8 and 40 lbs x 4 | 50 lbs x 12 (these were tough!) |
| Deadlifts | Olympic bar x 15 reps | Olympic bar x 15 reps | Olympic bar x 20 reps | |
| Seated Calf Raises | 40 lbs x 12 | 60 lbs x 12 | ||
| Standing Calf Raises | 60 lbs x 12 | 80 lbs x 12 | ||
| Calf Press | 110 lbs x 12 | 130 lbs x 12 |
Labels: Workouts
Post a Comment