Great day! Off to drink my Lean Body For Her protein shake with strawberries and blueberries……one of my favorites!!
Have a blessed day!
Totals for the day –
Time – 136 mins
Calories burned – 1,237
Calories consumed – 1,823
ST with cross training cardio –
Plank rows – 2 sets of 16 reps with 15lb DBs
Squats on wall with balance ball- 2 sets of 25 reps, holding 10 seconds on last rep for each set.
Bicep curls – 3 sets of 16 reps with 27.5lb DBs
Leaning standing lateral raise – 3 sets of 15 reps for each arm with one 10 lb DB.
Leaning front raise on balance ball – 3 sets of 15 reps for each arm with one 10 lb DB
Reverse flys on balance ball – 3 sets of 10 reps with 10 lb DBs
Bent over one arm reverse flys – 3 sets of 10 reps for each arm with one 15 lb DB
Bench dips – 3 sets of 10 reps
Close grip lat pulldowns – 3 sets of 12 reps at 90lbs
Wide grip lat pulldowns – 3 sets of 8 reps at 120 lbs
Slow 6×6 count BB curls – 3 sets of 8 reps with a 30 lb BB
Standing shoulder press – 3 sets –
Set 1 – 8 reps with 27.5 lb DBs
Set 2 and 3 – 12 reps with 20 lb DBs
Seated rows – 3 sets-
Set 1 – 12 reps at 120 lbs
Set 2 and 3 – 10 reps at 120 lbs
Rack pull-ups – 3 sets –
Set 1 – 4 reps
Set 2 and 3 – 3 reps
Post ST Cardio – 60 mins of cross training
10 mins of rowing
10 mins on elliptical
20 mins on treadmill
20 mins on arc trainer
Weekly workout totals – MTW
Time – 464 mins
Calories burned – 4,812