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Sunday, August 28, 2011

The Plan This Week

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Besides running not going as well as I'd hoped, I actually had a pretty successful week last week. I worked out every day but Sunday, and I did (mostly) what I had planned (except for the running).

This week, I'm going to try something different: 2 leg days. Shocking, I know. I feel like I need the work, and I think it's doable.

I'm not even going to attempt to run this week. At all. In fact, if I want to run, I'm going to tell myself "NO", for this week. Maybe after a nice break I'll miss it.

Here's what the week will look like (I'm putting all the exercises down here, mainly so I can look at them later... Days 1-4 are found here.

Monday:
Back/Rear Delts/Abs

1. Wide Grip Pull Ups: 3 sets of 12
2. Cable Pull Downs (Reverse, Close Grip): 3 sets- 15, 12, 10
3. Bent Over Barbell Rows (Underhand Grip): 3 sets- 15, 12, 10
4. Dumbbell Pullover: 3 sets of 12.
5. Dumbbell Reverse Flyes: 3 sets of 12.
6. Full Sit Up on Stability Ball: 3 sets of 30 reps.

5 Minute Ab Circuit
- Reverse Crunch, 30 sec.
- Oblique Crunch Left, 30 sec.
- Oblique Crunch Right, 30 sec.
- Bicycle, 30 sec.

Repeat.

Tuesday:
Legs/Calves.
You're so good at leg day. Also, you're really pretty.


Superset 1:
Bodyweight Squats, 3 sets of 8
Plie Squats, 3 sets of 8

Superset 2:
Jump Squats: 3 sets of 15
Stiff Legged Deadlifts: 3 sets of 8

Superset 3:
Leg Press: 3 sets of 15
Walking Barbell Lunges: 3 sets of 30 steps

Superset 4:
Stationary Lunge: 3 sets of 12
Lying Leg Curl: 3 sets of 10

Superset 5:
Seated Leg Curl: 3 sets of 10
Leg Extensions: 3 sets of 10

Calve Raises: 12, 10, 8, 12 reps

I've done this leg routine the last few weeks, and found last week that I did 2 sets instead of 3, and it was still a 50 minute workout. I may do that again, since I workout on my lunch break. I wish I could spend 2 hours at the gym... but my co-workers and employers might not like it..

Wednesday:
Shoulders/Rear Delts/Abs
1. Dumbbell Overhead Press: 3 sets of 15, 12, 10
2. Dumbbell Upright Row: 1 set of 15, 2 sets of 12
3. Dumbbell Lateral Raise: 1 set of 15, 2 sets of 12
4. Rear Delt Flyes: 18, 15, 12, 10
5. Dumbbell Reverse Flyes: 3 sets of 12
6. Hanging Leg Raise: 3 sets to failure
7. Full Sit Up on Stability Ball: 3 sets of 30
8. Bicycle: 3 sets of 50

Thursday:
Chest/Arms/Calves
1. Barbell Incline Press: 1 set of 15, 2 sets of 12
2. Cable Flyes: 1 set of 15, 2 sets of 12
3. Dumbbell Incline Bench Press: 1 set of 12, 2 sets of 10
4. Lying Triceps Press: 1 set of 15, 2 sets of 12
5. Triceps Pushdown: 15, 12, 10 reps
6. Alternate Dumbbell Bicep Curl: 1 set of 15, 1 set of 12
7. EZ Bar Preacher Curls: 1 set of 12, 2 sets of 10
8. Dumbbell Standing Calf Raise: 20,15,12
9. Machine Seated Raise: 20, 15, 12

Friday
Workout: Legs, Day 2
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.

Saturday:
Cardio, 45- 60 minuted (Probably Turbofire)

So, that's the plan. I'm going to aim to get up every morning and do very short cardio (Turbofire Hiit, 15/20/25 or 30 minutes) alternated with Turbofire 30 (non-Hiit).

We'll see how it goes.

What's YOUR workout plan this week?

3 comments:

Tony Van Helsing said...

I did an hour's boot camp followed by 30 mins of weights at the gym yesterday. Today I did a 14 mile hike that included a 2500ft mountain. Even my hair hurts.

Christy @ My Dirt Road Anthem: A Runner's Blog said...

Nice plan, I usually don't have a set plan except try to get in my three quality runs and some cross training and hopefully a fourth run.

sharon said...

Sarah, Looks like you've got a good plan for the week. I'll be in my Recovery Phase, week 8 of P90X.