Today’s workout; Back and Bi’s

20 03 2012

Other than the initial warm up and abs, all sets are done with a weight that will keep the number of reps between 4-8. This entire workout takes just under 2 hours and that includes the 42 minute cardio session. And, of course, make sure your Dr. says you’re fit enough to do this workout.

Cardio

Treadmillwoman on incline treadmill
20 minutes maximum incline speed setting of 3
30 seconds 0 incline speed 3
5 minutes 3.5 incline speed 5
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 6
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 7
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 8
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 9
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 8
60 seconds 3.5 incline speed 2
60 seconds 3.5 incline speed 7
60 seconds 3.5 incline speed 2
2 minutes 3.5 incline speed 5
60 seconds 3.5 incline speed 2

Biceps
standing dumbell curls
1×15 (warm up)
3×4-8
standing dumbell hammer curls
3×4-8
preacher curls with easy curl barman doing preacher curls
3×4-8
seated dumbell curls
3×4-8
standing overhead cable curls
3×4-8

Back
close grip seated cable rows
3×4-8
wide grip cable lat pull downs
3×4-8
roman chair back extensions
3×10
Bent over dumbell row
3×4-8

Abs
decline sit upsman doing decline sit ups
4x to failure
hanging leg raise
2x to failure
hanging leg raise twisting
2x to failure

Get fit,

Leo

©LAWIII 2012

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