Welcome to Workout Wednesday!
I have been thinking all day about what to write, and where to start. I have been working out on and off for about 13 years. And through those years I have never reached where I wanted to go. Lets just say life to often gets in the way and next thing I know its been six months and I have not been in gym. I believe one of my problems is I fail to set obtainable goals. I usually speak in broad terms like... I want to loose weight. I want to eat right. I need to drink more water. etc.
So first things first...
My Goals
Time frame - 12 weeks
I will loose 12-15 lbs
I will drink 80 0z of water a day
I will eat 5-6 small meals a day
I will weigh in and/or measure my body weekly and blog about my progress.
I will work out at the gym at least 4 times a week
I will do some sort of cardio every day
The workouts
Day 1: Cardio, Shoulders/Abs
Elliptical Trainer or Incline Treadmill
30 - 45 min
Side Lateral Raise
3 sets of 8-12 reps
Front Dumbbell Raise
3 sets of 8-12 reps
Reverse Machine Flyes
3 sets of 8-12 reps
Crunches
3 sets of 50 reps
Air Bike
3 sets of 20 reps
Bent-Knee Hip Raise
3 sets of 20 reps
Day 2: Cardio, Legs
Elliptical Trainer or Incline Treadmill
30 - 45 min
Seated Leg Curl
4 sets of 12-20 reps
Dumbbell Lunges
4 sets of 15-25 reps
Smith Machine Squat
4 sets of 15-20 reps
Barbell Deadlift
4 sets of 20-25 reps
One-Legged Cable Kickback
4 sets of 20 reps
Day 3: Cardio, Chest/Triceps
Elliptical Trainer or Incline Treadmill
30 - 45 min
Barbell Bench Press - Medium Grip
3 sets of 10-15 reps
Incline Dumbbell Press
3 sets of 12 reps
Pushups
3 sets of 15-20 reps
Lying Triceps Press
3 sets of 10-12 reps
Triceps Pushdown
3 sets of 10-12 reps
Tricep Dumbbell Kickback
3 sets of 10-12 reps
Bench Dips
3 sets of 15-20 reps
Day 4: Cardio, Back/Biceps
Elliptical Trainer, or Incline Treadmill
30 - 45 min
Pullups
3 sets of 10-15 reps
Wide-Grip Lat Pulldown
3 sets of 10-15 reps
Bent Over Barbell Row
3 sets of 10-15 reps
Dumbbell Bicep Curl
3 sets of 10-15 reps
Hammer Curls
3 sets of 10-15 reps
Preacher Curl
3 sets of 10-15 reps
As of today my weight is 146.7. My goal weight is 125. So I need to loose 21.7 lbs.
Dear Jesus, Please help me to obtain my goals. Keep me accountable and give me the will power, strength and energy to complete these workouts. I love you, Amen
