Narrative:
This is the first execution of the new workout routine that will mark the third phase of Year of the Body. These routines will take me through the end of the year. The major focus will be to increase cardio and shaping of my body. Notice the high number of reps. I have lowered the weights and increase the reps tremendously; that will allow the muscle to get toned. I have also increased or extend my overall tracker.Â
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps
- Hanging Leg Raises – 4 sets of 25 reps
- Lying Left Crunches – 4 sets of 25 reps
- Lying Center Crunch – 4 sets of 25 reps
- Lying Right Crunch – 4 sets of 25 reps
| Monday – Arms (Time: /1min rest) | |||
| Biceps | |||
| Exercise | Sets | Reps | Weights |
| Barbell Curl (bar only) | 4 | 20, 15, 12, 10 | 45,45,45,45 lbs |
| Dumbbell Curl | 3 | 15, 12, 10 | 20,20,20 lbs |
| Concentration Curl | 3 | 15, 12, 10 | 20,20,20 lbs |
| Triceps | |||
| Exercise | Sets | Reps | Weights |
| Close Grip Dumbbell Press | 4 | 15, 12, 10, 10 | 35,35,35,35 lbs |
| Weighted Bench Dips | 3 | 15, 12, 10 | 0, 20, 30 lbs |
| Dumbbell Extension | 3 | 15, 12, 10 | 25,25,30 lbs |
Cardio:Â 75 mins
Distance: 4.0 (2.50 + 1.50)
Crunches: 500
Calories: 1651
Tracker
Total Distance: 169.49 miles (Goal 400/230.51 remain) *
Total Calories: 44,392 (Goal 80,000/35,608 remain) *
Total Crunches:Â 500 (Goal 25,000 / 24,500)
Good livin’…keep movin’!
-R-