Here is my present work out which is three times a week at the moment but I have been doing the full body in one workout for A wile but I think I have hit a rut so thinking of splitting when I do a new workout
EXERCISE BIKE 70 TO 80 RPM'S 10 MIN'S LEVEL 2 HR155
TREADMILL 30 MIN'S SPEED WEIGHT CONTROL HR 70 to 80 %
PUSH UP'S LEGS RAISED 1 12
HORIZONTAL CHEST PRESS M-G 2 12
INCLINED CHEST PRESS M-G 2 12
HORIZONTAL PEC-DECK FLY M-G 2 12
LAT PULL DOWNS GRIP WIDE M-G 2 12
SEATED ROWS M-G 2 12
LAT PULL DOWNS GRIP CLOSE INVERTED M-G 2 12
SHOULDER PRESS M-G 2 12
UPRIGHT ROWS M-G 2 12
LATERAL RAISES LOWER PULLEY M-G 1 12
STANDING BICEP CURL M-G 2 12
TRICEPS PRESS DOWN M-G 2 12
SWISS-BALL PREACHER CURL M-G 2 12
LEG ADDUCTION INNER THIGH M-G 1 12
LEG ADDUCTION OUTER THIGH M-G 1 12
STANDING LEG CURL M-G 1 12
LEG EXTENSION 2 12
RESISTANCE ABS CRUNCH M-G 2 10
OBLIQUE CRUNCH M-G 1 10
AB CRUNCHES FLOOR 2 20
LEG RAISES BENCH 2 15
SWISS-BALL SITUPS 2 25
Philipo
Advice always welcome! |