Guest guest Posted July 19, 2011 Report Share Posted July 19, 2011 since i have been doing my workouts at the y--haven't done any dvd's in a long time (besides the kettlebell and yoga i did at laura's). just wanted to share my three strength workouts i have been doing for the last couple of months--a rotation of three. as a warmup i usually run 1.30 to 2 miles on the treadmill. i typed abs at the end of the workouts but i really do them after i run. 2 sets of 15/12 and 10/8 (lateley i have added a third set to some of the exercises). going to do all three one more time and then i will have done each workout 6 times--so it is time to change things up:) workout 1: chest: decline dumbbell bench press/pushups back:dumbbell row lat machine shoulders: seated dumbbell shoulder press forearms: wrist extensions triceps: dumbbell kickbacks biceps: twisting hammer curls legs: squats (dumbbell) calves raise deadlift abs: planks weighted crunch side crunch stretch workout 2: chest: dumbbell bench press/pushups back:dumbbell row lat machine shoulders: standing dumbbell shoulder press forearms: wrist curl triceps: standing overhead dumbbell extension biceps: standing dumbbell curls legs: squats (dumbbell) calves raise deadlift abs: planks crunch side crunch medicine ball crunch stretch workout 3: chest: incline dumbbell bench press/pushups back: rear lateral raise (dumbbell) pullover using a dumbbell or ez bar shoulders: standing dumbbell front raise forearms: wrist extension triceps: lying ez bar or dumbbell extension biceps: standing dumbbell hammer curls or ez bar legs: sumo squats (dumbbell) calves raise step up (14 inches) dumbbell abs: planks swiss ball crunch jackknife on the ball side crunch stretch Quote Link to comment Share on other sites More sharing options...
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