stationary bike, mod effort (warm-up): 15 min, 100 cal (est)
elliptical trainer (intervals) (follow-up): 35min, 395 cal (est)
strength training: 45 min ( x sets / reps of x / x lbs of weight)
- seated row - 3 / 12 / 75lb
- wide grip lat pulldown - 3 / 12 / 70lb
- 1-arm dumbbell row (each side) - 4 / 12 / 30lb
- straight arm pulldown (cable) - 3 / 15 / 25lb
- incline dumbbell curl - 3 / 12 / 20lb
- standing barbell burl - 3 / 12 / 40lb
- 1-arm high cable curl (each side) - 3 / 12 / 15lb
- plank - 3 / 15sec
- hip thrust - 3 / 30sec
- push up - 2 / 5 / bw
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