week of results

in an effort to not miss any days of workouts, here is a full weeks worth of workouts

Monday
arm circle 1x20 forward 1x20 backward
arm swing 1x20
side bends 1x20
Power pushup 2x5-8
Bench press 3x4-6
DB incline 3x8-10
Crossover 3x12-15
Bench press 2x50
DB power row 2x5-8
DB bentover row 3x4-6
Lat pull 3x8-10
Straight arm pulldown 3x12-15
DB bentover row 2x50

Tuesday
lunge 1x20
butt kickers 1x20
Lying scorpion 1x20
jump squat 2x5-8
Squat 3x4-6
leg ext 3x12-15
leg curl 3x12-15
Squat 2x50
calf jump 2x5-8
Cybex calf 2x4-6
Seated calf 2x15-20
cybex calf 2x50
Crunch 2x10-15
weighted crunch 2 8-10
leg raise 2xf
cable crunch 2x50

Wednesday
arm circle 1x20 forward and back ward
1x20 arm swing
sidebends 1x20
push press 2x5-8
overhead press 3x4-6
lateral raise 3x8-10
bentover lateral raise 3x12-15
overhead press 2x50
Power shrug 2x5-8
Shrug 2x4-6
DB shrug 2x8-10
Shrug 2x50

Thursday
arm circle 1x20 forward and backward
arm swing 1x20
side bend 1x20
power diamond pushup 2x5-8
close grip bench 2x4-6
overhead tri ext 2x8-10
pressdown 2x12-15
close grip bench 2x50
BB curl 2x5-8; 2x4-6
db incline curl 2x8-10
preacher curl 2x15-20
bb curl 2x50
med ball crunch and throw 2x10-15
weighted decline crunch 2x8-10
cable oblique crunch 2x12-15
crunch 2x50

Get Your Blood Pumping With Cardio Training

To get the best results you must have the stamina to work, run and play harder than you ever have before. The only way to develop that stamina is to GET MOVING! A good cardiovascular workout means using your large muscle groups, mostly your legs and heart, to the point where you are breathing harder and sweating. Maximum heart rates for optimal cardio training can be calculated mathematically or you can push yourself to the point where you can carry on a light conversation but you cannot sing.

There are many cardiovascular activities to choose from. Your best choices are running, jogging, hiking, stair climbing, bicycling, swimming, and rowing are all good cardiovascular exercises. Take an aerobics class. The important point is to do it consistently and at the proper intensity. You should be sure to have an aerobic work out 3-5 times a week for 20-60 minutes, not including warm-up, stretching or cool down time.