Monday, January 26, 2009

T-minus 6 weeks!

I've only been in class for 2 weeks and I can't believe spring break is in 6 weeks. I've been working out hard to get ready for the beach. It is my first time going somewhere for spring break and a group of my friends are going to the Dominican Republic! I'm not setting any weight loss goals, just trying to tone and firm up. This is my work out plan (created by my excellent bf who is an exercise science major).

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

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!


Savvy Mode SG said...

good luck!

Allison said...

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!

strikeapose said...

Good for you girl! Your spring break will be amazing.

la petite fashionista said...

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:)

Elle said...

Good luck!

I went to the Dominican Republic for my graduation trip last year - you'll have an awesome time! :0)