| Exercises | Sets/Reps | ||
| Day 1 | |||
| Flat Bench Press | 3 x 12 | ||
| Tricep Push-Downs | 3 x 12 | ||
| Pushups | 3 x 12 | ||
| Bent over single-arm rows | 3 x 12 | ||
| Cable Flies | 3 x 12 | ||
| Bent over single-arm tricep extensions | 3 x 12 | ||
| Military Ab workout | 3 x 20 | ||
| Day 2 | |||
| Squats | 4 x 12 | ||
| Dead Lifts | 3 x 12 | ||
| Fire Hydrants | 3 x 15 | ||
| Leg Extensions | 3 x 12 | ||
| Leg Curls | 3 x 12 | ||
| Calf Raises | 4 x 15 | ||
| Decline half sit ups | 3 x 20 | ||
| Planks | 30-45 sec | ||
| Day 3 | |||
| Arnold's | 4 x 10 | ||
| Barbell curls | 3 x 12 | ||
| Lat Pull-down | 3 x 12 | ||
| Seated rows | 3 x 12 | ||
| Hammer curls | 3 x 12 | ||
| Lateral raises | 2 x 15 | ||
| Frontal raises | 2 x 15 | ||
| Reverse crunches | 3 x 20 | ||
| Bent leg crunches | 3 x 20 | ||
| Day 4 | |||
| Stationary lunges | 3 x 20 | ||
| Fire Hydrants | 3 x 15 | ||
| Lateral Lunges | 3 x 14 | ||
| Leg Extensions | 3 x 12 | ||
| Leg Curls | 3 x 12 | ||
| Exercise ball wall squat | 3 x 12 | ||
| Leg raises | 3 x 12 | ||
| Bicycles | 3 x 20 | ||
| Cardio | |||
| 65-755% of max for 30+ min | 150 - 165 BPM | ||
For cardio I try to do 30 minutes a day, and 45 minutes- 1 hour on days when I am not strength training. If you have any questions, feel free to ask!
5 comments:
good luck!
Wow on first glance I thought it was way, way intense, but I feel like all the reps will probably go pretty quickly!
Good luck!
Good for you girl! Your spring break will be amazing.
the Dominican Republic sounds so amazing! I'm hoping to go to Panama City Beach with some friends..
also, so lucky to have a bf who is an exercise science major! I usually just stick to taking classes & i'm doing a one credit hr aerobic dance course twice a week:)
Good luck!
I went to the Dominican Republic for my graduation trip last year - you'll have an awesome time! :0)
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