Saturday, March 26, 2011

Check Out My Brand New 3 Day Full Body Workout !!!

Hello everyone I hope you have all had a great week and have a very healthy weekend.  This morning I thought that I would  post my brand new 3 day full body workout before I go to my bootcamp class at 24 hour fitness which I've been doing for about 2 weeks now.  I had been doing the same workout for several years and this has been a great change up with much more challenging exercises. 


MONDAY

Bike 1 Mile  (2:30 Or Less)
Cable Rows - 105,120,135 -  8 Reps Each
Bar Pull Ups - 3 Sets, 10 Reps Each
Free Motion Pull Down - 130,150,170 - 6 Reps Each
Free Motion Twist 50,60,70 - 10 Reps Each
Pushups - Legs Together, Touching Nose - 3 Sets, 8 Reps Each 
Cybex Tricep Machine - 70,80,90 - 8 Reps Each
Seated Hammer Machine Press - 70,80,90 - 6 Reps Each
Hip Abductor - 110,170,170 - 10 Reps Each
Mountain Climbers - 3 Sets - 20 Reps Each
Leg Extensions 140,170,170 - 6 Reps Each
Plank - 30 Sec. - 3 Reps (Arms Wide)
Ab Rockers - 3 Sets - 10 Reps Each
Bike 1 Mile (2:30 Or Less)

WEDNESDAY

Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.
Palm Up Pull Downs - 165,180,195 - 6 Reps Each
Barbell Curls - 60,70,80 - 6 Reps Each
Free Motion Squat Rows - 100,120,140 - 8 Reps Each
Incline Barbell Press - 95,115,115 - 7 Reps Each
Seated Dumbbell Shoulder Press - 20 Lbs. - 3 Sets, 10 Reps each
Rope Extension Triceps - 40,50,50 - 6 Reps each
Kettle bell Swing (44 Lb.) 3 Sets - 20 Reps Each
Leg Curl - 140,170,170 - 6 Reps Each
Squat Press Elbows Inside - 3 Sets- 10 Reps Each
Hanging Knee Raises - 3 Sets - 10 Reps Each
Side Plank Lifting Hips - 30 Sec. Each Side - 3 Sets
Exercise Ball Crunch - 3 Sets - 15 Reps Each
Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.

FRIDAY

Treadmill (Interval Mode) 20 Min. - @ 4.0
Free Motion Curl - 40,50,60 - 8 Reps Each
Bar Pull Ups - 3 Sets - 10 Reps Each
Machine Assisted Pull Ups - 110,100,90 - 6 Reps Each
Machine Assisted Dips - 90,80,70 - 6 Reps Each
Triangle/Tricep Push Ups - 3 Sets - 8 Reps Each
Hands Inside Push Ups - 3 Sets - 8 Reps Each
Step Ups 30 Lb. Dumbbells Each Hand - 3 Sets - 10 Reps
Single Leg Squat On Bench (Leaning Forward) - 3 Sets - 6 Reps Each Leg
Cybex Leg Press - 250,290,330 - 15 Reps Each
Ball Tucks - 3 Sets - 10 Reps Each
Crunches(Finger Tips Touching Back Of Shoes) - 3 Sets - 25 Reps Each
Flutter Kicks - 3 Sets - 10 Reps Each
Plank Feet On Bench To Push Up Position - 3 Sets - 5 Reps Each Arm Per Set
Treadmill (Interval Mode) 20 Min. - @ 4.0


Here is my new 3 day a week full body workout routine which I have been doing for several weeks now.  Also on my days off from lifting weights I make sure to do atleast 60 minutes of cardio.  So a tip that I would give is that if your getting bored with your workout or exercise then change things up to make it fresh and more challenging.  Have a great and very healthy weekend!!!! 

2 comments:

  1. You are an inspiration, now if I could just get off my butt.

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  2. You can do anything you put your mind to!! :) Im always here if You need some encouragement!

    ReplyDelete