60 minutes cardio;
Muscle build weight training 2 circuits, alternating upper & lower days
Typical Day 1: 2 circuits upper body weight training; 60 minute elliptical
Typical Day 2: 2 circuits lower body weight training; 60 minute elliptical
Precore arm elliptical:
Resistance 14/12 - 110+ steps per minute - Interval training
Precore incline elliptical:
Resistance 14 - Incline 10/16 - 110-120 steps per minute - Gluteal training
Weight training - upper body machine circuit
260 pounds ab crunch push - 50 reps
315 pounds biangular bench press - 12 reps
128 pounds dual bicep curl - 12 reps
210 pounds reverse fly deltoid - 12 reps
228 pounds tricep seated push down - 12 reps
260 pounds ab crunch push - 50 reps
332 pounds seated lat row - 20 reps
320 pounds seated lower back extension - 40 reps
320 pounds fly - 12 reps
168 pounds tricep extension - 12 reps
20 & 65 pounds forearm curl - top and bottom - 30 reps heavy/20 reps lite,
then 20 reps heavy/12 reps light
168 pounds tricep pull down - 12 reps
Weight training - lower body machine circuit
260 pounds ab crunch push - 50reps
156 pounds adductor - 12 reps
156 pounds abductor - 12 reps
228 pounds hamstring curl - 12 reps
276 pounds calf raise - 20 reps
810 pounds leg press - 12 reps
260 pounds ab crunch push - 50 reps
20 & 65 pounds forearm curl - top and bottom - 30 reps heavy/20 reps lite,
then 20 reps heavy/12 reps lite
168 pounds tricep pull down - 12 reps
Biga!