Friday, 5 Sep 2008

M&F W3D5: Chest/Shoulder/Tricep Workout (Month 1)

For the next three days, I’ll be posting the exact workouts I am doing for the first 4 weeks of the Muscle and Fitness Hers 12-Week Makeover program I am using through November. The program is a three-day training split with a fourth day devoted to cardio only. As of this post, I am starting the fifth round of this four-day sequence and have my weights up to a decent level again.

Today’s workout consisted of the following:

PART EXERCISE SETS REPS WEIGHT
CHEST Bench Press  5* 8-10 105 lbs x 8
Dbell Bench Press 3 8-10 35 lbs x 8
SHOULDERS Arnold Press 5* 8-10 25 lbs x 8
Dbell Lat Raise 3 8-10 15 lbs x 10
TRICEPS Lying French Press 5* 8-10 20 lbs x 8
Triceps Pressdown 3 8-10 80 lbs x 10

* Includes 2 warm up sets at 50% and 75% of final weight lifted plus 3 working sets.

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TODAY’S EATS
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1. 60g raisins and oats, 1/2 c. spinach, 3 eggs, 1 whole egg, 1 T. ketchup
2. 3 oz. chicken breast, 1 c. mixed veggies, 1 large nectarine
3. 1/2 T. cocoa, 1/2 c. 1% cottage cheese, 1 packet Splenda
4. 2 oz. chicken wing, 1/2 c. mixed veggies
5. 3 oz. chicken leg, 1 c. mixed veggies, 1 small apple
6. ~1 c. Thai chicken and beef with veggie stir fry, 1 c. rice, 1 summer roll

Water: 16 cups
Supplements: multivitamin, calcium 600+D

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TODAY’S WORKOUT
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* Chest/Shoulders/Triceps (60 min)
* HHA Total Body Burn (40 min)