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Cardio & Resistance workout
This has been my routine for the last three weeks.
M-F 20 min AM fasting cardio on fatburner M-W-F evenings, 5 minute warmup, 10 minute stretching dumbell sqaut & incline chest press superset 5 and 18#, 12 warmups, 3x8 reps, 90 seconds rest between sets. kickbacks & seated dumbell curls superset kickbacks-5 and 10#, curls-10 and 18#, reps & rest as above. seated shoulder press & incline flies superset press-10 and 18#, flies, 5 & 10#, reps & rest as above. double pullover & pushup semi-superset pullover-10 & 18#, 12 warmups, 3x8 reps, 2 minute rest pushups, 2 sets to exhaustion, started 23&15, now 27&16 bicycle & reverse crunch superset 3 sets to exhaustion, 2 minute rest started 35 bicycle, 20 reverse, now 50 bicycle, 30 reverse. Notes: Lots of pushing, not much pulling, should change after next week. I sleep really well M-W-F. |
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