My Favorite Workout Plan

Hello to all of my followers. I have been thinking long and hard about another blog post and this idea came to me, to show you a workout routine that I have loved for years. This is a week worth of workouts that I love doing on a regular basis. 5 days of weights, 1 or 2 days of cardio and maybe 1 day of active rest. I do not have any training or expertise on working out but I have been working out for almost 9 years. Starting in high school for football then trying to get into college football and now for a complete health and wellness for my body. After every workout I drink perfect nutrition with my Limu Lean shake. I personally like the Dutch Chocolate for post-workout and then the Creamy Vanilla for a smoothie. This shakes helps reduce inflammation and increases recovery time. No soreness the day after or 3 days after! Yay!!! Here is what I love to do!

(Every weight workout has a 30 second rest in between sets and about 1-2 minute rest in between exercises.)

Sunday: Chest and Triceps

1. 5 minutes walk on treadmill
2. Chest Press Normal – 5×10, increasing weight each set
3. Chest Press Hammer – 5×10, increasing weight each set
4. Incline Chest Press – 5×10, increasing weight each set
5. Flye – 5×10, increasing weight each set
6. Super Set:
– Tricep Pull Downs with Bar – 5×15, increasing weight each set
– Tricep Reverse Pull Downs with Bar – 5×15, increasing weight each set
7. Tricep Pull Downs with Rope – 5×10, increasing weight each set
8. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Monday: Back and Biceps

1. 5 minutes walk on treadmill
2. T-Bar Rows – 5×10, increasing weight each set
3. Lat Pull Down – 5×10, increasing weight each set
– palm away; left, right then both
4. Lat Pull Down – 5×10, increasing weight each set
– palm towards; left, right then both
5. Hammer Rows – 5×10, increasing weight each set
– left, right then both
6. Bar Rows – 5×10, increasing weight each set
– left, right then both
7. Lat Pull Down with Bar – 5×10, increasing weight each set
8. Straight Arm Pull Down with rope – 5×10, increasing weight each set
9. 3x Curls – 5×5, each hold = 1 rep
– Normal, Hammer then Reverse
10. Concentration Rope Curls – 5×10, increasing weight each set
11. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Tuesday: Arms

1. 5 minutes walk on treadmill
2. 3x Curls – 5×5, each hold = 1 rep
– Normal, Hammer then Reverse
3. Preacher Curls – 5×10, increasing weight each set
4. Concentration Rope Curls – 5×10, increasing weight each set
5. Super Set:
– Tricep Pull Downs with Bar – 5×15, increasing weight each set
– Tricep Reverse Pull Downs with Bar – 5×15, increasing weight each set
6. Tricep Pull Downs with Rope – 5×10, increasing weight each set
7. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Wednesday: Cardio/Active Rest
Cycle Class

Thursday: Legs

1. 5 minutes walk on treadmill
2. Squats – 5×5, increasing weight each set
3. Leg Press – 5×10, 10 of each placement, increasing weight each set
– Wide, Normal then Close
4. Seated Leg Curls – 5×10, increasing weight each set
5. Laying Leg Curls – 5×10, increasing weight each set
6. Leg Extensions – 5×10, increasing weight each set
– left, right then both; 10 for each
7. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Friday: Shoulders and Arms

1. 5 minutes walk on treadmill
2. Shoulder Press Normal – 5×10, increasing weight each set
3. Shoulder Press Hammer – 5×10, increasing weight each set
4. 3x Arm Raises – 5×5, each hold = 1 rep
– Palm Down, Hammer then Palm Up
5. Reverse Flye – 5×10, increasing weight each set
6. Concentrated Arm Curls – 5×10, increasing weight each set
7. Concentrated Arm Extensions – 5×10, increasing weight each set
8. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Saturday: Incline/Stair Stepper or Active Rest

The Manitou Incline is about 1800ft up so, do that distance on a stair stepper
Active Rest: Football, Basketball, Swim, Tennis, just get active

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