I am changing my workout again for next week, making it tougher and more challenging. Have a look below;
Mon, Wed & Fri – Strength Training
- Weighted Crunch (upper abs) 12x
- Bent-Knee Pull In (lower abs) 12x
- Double Crunch with Cross (oblique) 12x
- Two-Point Bridge (transverse abdominis) 5x
- Superman (lower back) 12x
Combining upper and lower body moves together
- Squat with Side Raise (glutes & shoulders) 12x
- Pile Squat with Bicep Curl (hamstrings & biceps) 12x
- Push Up (chest) 12x
- Fly (chest)
- Bench Press (chest)
- Bent Over Flyes (back) 12x
- Tricep Dip (triceps) 12x
I am planning to do this workout for the next three weeks incorperating the overloading principle into this so that each workout will have a slight twist to it.
WEEK 1: dumbbell weight = 13kg (28.6lbs)
Mon: With stretches in between exercises, taking 45 minutes
Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)
Fri: Without stretches in between exercises, taking 25 minutes (still stretching before)
WEEK 2: dumbbell weight = 18kg (39.6lbs)
Mon: With stretches in between exercises, taking 45 minutes
Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)
Fri: Without stretches in between exercises, taking 25 minutes (still stretching before)
WEEK 3: dumbbell weight = 18kg (39.6lbs)
Mon: undecided
Wed: undecided
Fri: undecided
If anyone has any suggestions for my overloading during the third please drop it into a comment. It will be appreciated and most welcome.
Filed under: Workout Program | Tagged: back muscles, building muscle, overloading principal, quad muscles, stretching before a workout, weight loss results, workout variations | 4 Comments »