Workout for Win4Life "3/week"

[BigJay81]

Day1
~~~~~~~~~~~~~~~~~~~~~
I Promise if you print this out it will come out perfect!!!!!!!


Please don't try to read it like it is"Print it out

Warmup (Weight=Heart Rate) (Reps=Minutes)
Bike
Positions: Seat: Other:
1 110 5 30


Flexibility (Reps=Seconds)
Seated 90/90 Hip Stretch
Positions: Seat: Other:
1 0 20 15


Seated Leaned Back 90/90 Hip Flexor Stretch
Positions: Seat: Other:
1 0 20 15


Standing Wide Straddle Hip Side Hamstring Stretch
Positions: Seat: Other:
1 0 20 15


Kneel and Reach Butt to Heel Lat Stretch
Positions: Seat: Other:
1 0 20 15


Standing Cross Body Posterior Deltoid Stretch
Positions: Seat: Other:
1 0 20 15


Standing Lateral Neck Stretch
Positions: Seat: Other:
1 0 20 60


Core and Abs
Kneeling Leg Circles Forward
Positions: Seat: Other:
1 0 15 30
2 0 15 30


Back - Press Up
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Crunch & Reach
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Chest
Bench Press
Positions: Seat: Other:
1 105 12 90
2 130 10 90


Dumbbell Incline Bench
Positions: Seat: Other:
1 35 10 90
2 40 8 90


Cable Crossover
Positions: Seat: Other:
1 42.5 10 90
2 50 8 120


Shoulders
Shoulder Press
Positions: Seat: Other:
1 65 12 90
2 75 10 90


Dumbell Side Raise
Positions: Seat: Other:
1 15 12 90
2 17.5 10 120


Triceps
Tricep Extension Machine
Positions: Seat: Other:
1 42.5 12 90
2 50 10 90


Pulley Pushdowns
Positions: Seat: Other:
1 47.5 12 90
2 55 10 0
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Day2

Body Part Exercise Set Weight Reps Rest in sec

--------------------------------------------------------------------------------


Warmup (Weight=Heart Rate) (Reps=Minutes)
Bike
Positions: Seat: Other:
1 110 5 30


Flexibility (Reps=Seconds)
Seated 90/90 Hip Stretch
Positions: Seat: Other:
1 0 20 15


Seated Leaned Back 90/90 Hip Flexor Stretch
Positions: Seat: Other:
1 0 20 15


Standing Wide Straddle Hip Side Hamstring Stretch
Positions: Seat: Other:
1 0 20 15


Kneel and Reach Butt to Heel Lat Stretch
Positions: Seat: Other:
1 0 20 15


Standing Cross Body Posterior Deltoid Stretch
Positions: Seat: Other:
1 0 20 15


Standing Lateral Neck Stretch
Positions: Seat: Other:
1 0 20 60


Core and Abs
Prone Alternate Arm Leg Raise
Positions: Seat: Other:
1 0 15 30
2 0 15 30


Bench Tuck
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Abdominal Crunch
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Legs
45 degree Leg Press
Positions: Seat: Other:
1 335 12 90
2 405 10 120


Smith Machine Squats
Positions: Seat: Other:
1 180 12 120
2 220 10 120


Leg Extension
Positions: Seat: Other:
1 95 12 120
2 115 10 60


Leg Curls
Positions: Seat: Other:
1 65 10 90
2 80 8 90


Calves
Standing Calf Raise
Positions: Seat: Other:
1 230 12 60
2 280 10 60


Seated Calf Raise
Positions: Seat: Other:
1 115 12 60
2 140 10 0

~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Day3


Body Part Exercise Set Weight Reps Rest in sec

--------------------------------------------------------------------------------


Warmup (Weight=Heart Rate) (Reps=Minutes)
Bike
Positions: Seat: Other:
1 110 5 30


Flexibility (Reps=Seconds)
Seated 90/90 Hip Stretch
Positions: Seat: Other:
1 0 20 15


Seated Leaned Back 90/90 Hip Flexor Stretch
Positions: Seat: Other:
1 0 20 15


Standing Wide Straddle Hip Side Hamstring Stretch
Positions: Seat: Other:
1 0 20 15


Kneel and Reach Butt to Heel Lat Stretch
Positions: Seat: Other:
1 0 20 15


Standing Cross Body Posterior Deltoid Stretch
Positions: Seat: Other:
1 0 20 15


Standing Lateral Neck Stretch
Positions: Seat: Other:
1 0 20 60


Core and Abs
Kneeling Leg Circles Forward
Positions: Seat: Other:
1 0 15 30
2 0 15 30


Back - Press Up
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Crunch & Reach
Positions: Seat: Other:
1 0 15 30
2 0 15 60


Back
Lat Pull (Wide Grip Front)
Positions: Seat: Other:
1 65 10 60
2 85 8 90


Seated Pulley Rows
Positions: Seat: Other:
1 70 10 60
2 90 8 90


One Arm Dumbbell Row
Positions: Seat: Other:
1 35 12 60
2 42.5 10 90


Biceps
Dumbbell Curls
Positions: Seat: Other:
1 20 12 60
2 27.5 10 90


Bicep Curl
Positions: Seat: Other:
1 42.5 12 60
2 55 10 0



Hope this helps any questions just ask Hope you don't think I'm a prick!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[win4life]

I love you man!