12/19-Lower Body- glutes, quads, calves: now as the reps decrease the weight goes up
1A) Single leg box step-up 8e x4
1B) Body weight lat lunge 10e x4
2A) Narrow Stance Leg Press 10, 8, 8, 6 @ 80, 85, 85, 90lbs
2B) Leg Press calf press 10x4 60lb
3A) Barbell back lunge 8, 8, 6, 6 - No added weight, 20lbs
12/20- Upper Body- chest, triceps, abs
1A) DB Chest press 10, 8, 8, 6 @ 10, 12.5, 12.5, 15lbs
1B) DB overhead tri extension 10, 10, 8, 8 @ 12.5, 12.5, 15, 15lbs
2A) DB chest fly 8, 8, 6, 6 @ 7.5, 7.5, 10, 10lbs
2B) DB single tri kickback 10, 8, 8, 6 10, 12.5, 12.5, 15lbs
Abs-3 rounds my weakest area, so this is tough
Med ball wood chops 10e
Plank hip taps 10e
Leg raise to reverse crunch 10
Bicycle crunches 20
15 min on tread, but i was pretty well spent...i think i ran 5 mins this day. I was really pushing, and cramping a bit
Side note: having to plan out what weight I start with so that I am able to be able to complete the workout by increasing the weights is a bit of a challenge, because the start weight is a bit light for me and thats frustrating, but I am figuring it out
12/21- Lower Body- Glutes, hamstring, shins: with Trainer
1A) DB Hamstring Curl 10, 8, 8, 6
2A) Bulgarian Split Squat 4x8e
2B) DB Hip thrust 10, 8, 8, 6 @ 20, 25, 25, 30lb
3A) DB Curtsy Lunge 8e, 8e, 6e, 6e @ 8, 8, 10, 10lb
3B) DB Single Leg RDL 8, 8, 6, 6 @ 15, 15, 20, 20lb
4A) KB toe flexion 4x8e 10lb