New Workout – New Challenge

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.

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Pumping Up: Back Muscles & Old Man Quads

I have just finished my morning workout, and like I said I upped my reps from 8 to 10 this morning and I am feeling it (all over!).

When I started on Monday with the added dumbbell weights I had it in mind to really focus on my form when doing my back and legs; the bigger the muscle the bigger fat burn.  I feel that I accomplished this and boy did my quads let me know!  Yesterday I was walking around like an old man as my quads ached.

I made sure that I got a good nights sleep on Monday and last night so I would be able to push through this morning’s workout.  I slept in, waking up at about 4:23am I jumped into action, completely forgetting about my pre-workout stretching.

I will have fallowed the workout that I am on now for 3 weeks this Friday.  I am considering changing it for next week to keep my variations in motion for each workout that I do.  Well more about that when i change it over the weekend.

So this Friday I will nudge my reps up again to 12.