Re: today's workout

:h3) ok, that is pretty much what I figured.

Yep, that would spike you...

Jeff, will you join us on the fitness list so we can talk about this more in depth?

Kathleen

Kathleen

: You are right. I didn't know you were
: into this too. Here is my gym rat
: workout sample. I usually do 3-4
: workouts a week with one day rest.
: Day 1 Chest/Shoulders/triceps, Day
: 2 Legs, Day 3 Back/Biceps. Abs at
: every session: Then repeat.

: Here it is. Thanks if you can help.

: Jeff

: Back / Bicep workout

: set = 8-10 reps

: A) Warm Up - 8 min on elliptic
: machine

: B) 3 sets of 8 ab exercises. Ab
: machine 3 sets 30/40 lbs.

: 1) Wide lat pull down - 3 sets

: 90 /100 /110 lbs.

: 2) Pull Ups - 4 double sets

: Wide grip / narrow grip

: 3) Seated row - 3 sets

: 110 / 120 / 130 lbs.

: 4) Back Extension - 3 sets

: 80 lbs

: 5) Roman chair - 2 sets

: 6) Dumbbell curls - 3 sets

: 27,5 / 30 lbs.

: 7) Barbell curls - 3 sets

: 80 / 90 lbs.

: 8) Bicep Curl Machine 3 sets

: 70/80 lbs.

: C) Cardio - High Intensity Training -
: 35 minutes total: bike and
: ecliptic machine

: 1 min. high intensity (110 rpm)
: followed by 2 min mid intensity
: (85 rpm) / repeat 10 times + cool
: down

: Jeff,

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