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Wednesday’s Workout-Workout 1
For Wednesday, the goal is going to be to work on upper body muscles such as biceps, triceps, chest, shoulders, back, as well as core. We’ll start off w/ stretches and a warm-up, and then the workout will consist mainly of dumbell free weight off of the exercise ball. Some of the exercises we’ll be performing will be:
a) Dumbell Bench Press (chest)
b) Dumbell fly (chest)
c) Push-ups (chest)
d) Military shoulder press (shoulders)
e) Front raises (shoulders)
f) Lateral raises (shoulders)
g) Alternate dumbell curls (biceps)
h) Concentration curls (biceps)
I) Tricep kick-backs (triceps)
j) One-arm tricep extensions (triceps)
k) One-arm rows (back)
In addition, we’ll be spending time on core work to strengthen the mid-section which in turn should help with posture and back alignment.
Pre-workout, it would be a good idea to have a semi full stomach, preferably w/ foods that are quickly digested such as fruits, or something simple carb. Fats can take a long time to digest and thus make you feel sluggish. Also, make sure to be plenty hydrated.
Workouts for Monday and Wednesday
For Monday and Wednesday, the goal is going to be to work on upper body muscles such as biceps, triceps, chest, shoulders, back, as well as core. Start off w/ stretches and a warm-up, such as jumping jacks and push-ups and then the workout will consist mainly of dumbell free weight off of the exercise ball and machine.
Monday’s Workout-Pushing muscles
Exercise 1- dumbell bench press- 15 pounds for 15 repetitions (2 sets)
Exercise 2- dumbell tricep extensions- 15 pounds 15 repetitions (2 sets)
Exercise 3- dumbell flys- “ “
Exercise 4- Machine bench press- 40 pounds “ “
Exercise 5- Tricep press downs off machine- 10 pounds “ “
Core conditioning: situps, crunches, bridges, leg throws front and back.
Wednesday’s Workout- Pulling muscles
Exercise 1- Lat pulldowns to front- 40 pounds (3 sets)
Exercise 2- Reverse grip pulldowns “ “
Exercise 3- Concentration bicep curl- 15 pounds for 15 reps (2 sets)
Exercise 4- one arm rows 15 pounds for 15 reps (2 sets)
Core conditioning- “ “