Guest guest Posted August 8, 2011 Report Share Posted August 8, 2011 NICE!!!! i made three new strength workouts:) doing these until school starts (sept 7) and then my training for the sprint triathlon will start. all workouts i warm up with 15 minutes of running on the treadmill. and i end with a 5 minute cooldown/stretch:) workout 1: abs: hanging leg raise hanging oblique raise weighted russian twist chest: dumbbell flye/pushups for 3rd set back: standing dumbbell row lat pulldown (machine) shoulders: dumbbell front raise wrist: extensions triceps: rope triceps pressdown/bench dips biceps: cable hammer curl legs: body weight jump squat machine calf raise straight leg deadlift workout 2: abs: crunches med ball v up swiss ball side crunch chest: dumbbell decline flye/pushups for 3rd set back: alternating dumbbell row lat pulldown (machine) shoulders: seated dumbbell external rotation wrist: extensions triceps: triceps seated overhead extension/bench dips biceps: standing zottman curls legs: wide leg goblet squat dumbbell calf raise dumbbell deadlift workout 3: abs: med ball crunches oblique crunch planks--3 sets/1 minute chest: single arm bench press/pushups for 3rd set back: rear lateral raise shoulders: lateral raise wrist: extensions triceps: triceps kickback/bench dips biceps: concentration curls legs: machine squat machine calf raise dumbbell step up i may make some modifications as i go along...thinking i may do plyo type exercises for legs twice a week...there was a plan in oxygen magazine this month that i want to try. stacey Quote Link to comment Share on other sites More sharing options...
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