Progressive Strength Workout 3

Each week, we are looking for 2 days of cardio, and 2 days of lifting, with a 5th day of either thrown in if you have time.  Since there are 3 strength training days built in, rotate them each week.  Do the first two in week one, then the 3rd and back to the first in week two.  And so on…  Always warm up to start, and stretch to finish.  Find your max weight for most exercises at 10 reps.  Then adjust accordingly to make each workout different, using sets of 6-15.  This is meant to allow for constant weight progression.

Cardio 1- 1 hour of jog pace cardio
Cardio 2- 30 minutes of sprint intervals 1 minute sprint/1 minute jog
Cardio 3- 40 minutes of fast pace cardio. 20 minutes before lifting, 20 minutes after.

Day 1- Chest/Back/Triceps
Bench Press x3
Incline Bench Press x3
Decline Bench Press x3
Machine Flyes x3
Push Ups to fatigue x2, 30 second break in between
Seated Rows x3
Lat pulldowns x3
One Arm Rows x2
Kneeling Pulldowns x2
Triceps Kickbacks x2
Reverse One Arm Pulldowns x2
Dips to Fatigue (2 sets, 30 seconds break in between.)

Day 2- Shoulders/Biceps
Arnolds x3
Front to Side Raise x3
Reverse Flyes x3
Shoulder DB Press x3 (70% of Max weight to fatigue x2, normal rest)

Twisting Curls x2
Machine Preacher Curls x2
Rope Hammer Curls x2
Curls/Reverse Curls with straight bar x2 (Super Set to fatigue, normal rest)

Day 3- Abs/Legs
Lunges (1Min) x3
Wall Squat (to fatigue) x3
Leg Press/Calf Raises x3 Super Set
Ball Curls/Glute Lifts x3 Super Set
Alternating Leg Raises on Ball x2 (fatigue)
Push Up Plank, one foot up x2
Leg Lifts holding weighted straight bar over chest x2
Medicine Ball Twists w/25 pound plate x2
Bicycles x2 (To Fatigue, 30 seconds in between.)

  • Tip of the Month

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

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