Thursday, July 14, 2011

Today's Killer Workout

Why is today's workout going to be a killer? Mostly because I didn't do yesterdays and so I'm doubling up today. So here's today's plan:

Week 3 Day one of Couch to 5k
Bench press(well, on ball dumbbell press actually) 2 sets of 12
Twisting Situp: 2 sets of 12
Dips 2 sets of 12
Lat raise 2 sets of 12
Dumbbell Chest Fly: 2 sets of 12
Reverse Crunch: 2 sets of 12
Tricep overhead extension: 2 sets of 12
Dumbbell front raise: 2 sets of 12
incline bench press: 2 sets of 12
ab curls: 2 sets of 12
tricep pushdown(with bands): 2 sets of 12
Dumbbell shoulder press: 2 sets of 12
Side crunch: 2 sets of 12

and then...

Front Ball Squats: 3 sets of 10
Static Side Lunge: 3 sets of 8
Resistance band leg press: 4 sets of 15
Sumo Ball Squat: 3 sets of 10
Dumbbell leg curl: 3 sets of 12
Resistance band leg extension: 4 sets of 15
Standing incline Chest Press w/ band: 1 set of 30
On ball tricep extension with band: 1 set of 30
Ab crunches with hands straight up: 3 sets of 15

and if I'm feeling froggy later...

Leg extensions w/ band: 7 sets to failure
Smith lunges: 3 sets to failure
Leg press w/band: 3 sets to failure
Walking lunges: 1 set to failure
Stair stepper: 10 minutes (okay I don't own a stair stepper, but I do own a Wave step thingy and I figure 10 minutes up and down that would be an okay substitute).
Jump Lunges: 3 sets to failure
Stair Stepper: 10 minutes

So it goes like this: 1st, first set of exercises; 2nd, run; 3rd(sometime after breakfast)second set of exercises. Then later this evening ,if I have any energy left, the third set. So I'm off to download the podcast for the third week of Couch to 5 K then get started. Have a great day everyone. Stay Active :)