Monday, May 16, 2011

My Nine Week Work Out Plan

Week One (May 16 - May 21)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 2 speed @ 3.5
Shoulder Press 3 sets of 10 @ 40 lb
Crossover 3 sets of 10 @ 40 lb
Lat Pulldown 3 sets of 10 @ 40 lb
Preacher Curl 3 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 30 minutes
Elliptical 15 minutes
Leg Extensions 3 sets of 10 @ 40 lb

Week Two (May 23 - May 28)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 2 speed @ 4
Shoulder Press 3 sets of 10 @ 60 lb
Crossover 3 sets of 10 @ 60 lb
Lat Pulldown 3 sets of 10 @ 60 lb
Preacher Curl 3 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 45 minutes
Elliptical 30 minutes
Leg Extensions 3 sets of 10 @ 60 lb

Week Three (May 30 - June 4)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 4 speed @ 3.5
Shoulder Press 3 sets of 10 @ 80 lb
Crossover 3 sets of 10 @ 80 lb
Lat Pulldown 3 sets of 10 @ 80 lb
Preacher Curl 3 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes
Elliptical 30 minutes ~ increase resistance
Leg Extensions 3 sets of 10 @ 80 lb

Week Four (June 6 - June 11)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 4 speed @ 4
Shoulder Press 4 sets of 10 @ 40 lb
Crossover 4 sets of 10 @ 40 lb
Lat Pulldown 4 sets of 10 @ 40 lb
Preacher Curl 4 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 40 lb

Week Five (June 13 - June 18)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 6 speed @ 3.5
Shoulder Press 4 sets of 10 @ 60 lb
Crossover 4 sets of 10 @ 60 lb
Lat Pulldown 4 sets of 10 @ 60 lb
Preacher Curl 4 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 60 lb

Week Six (June 20 - June 25)

Monday/Wednesday/Friday
 Treadmill 60 minutes incline @ 6 speed @ 4
Shoulder Press 4 sets of 10 @ 80 lb
Crossover 4 sets of 10 @ 80 lb
Lat Pulldown 4 sets of 10 @ 80 lb
Preacher Curl 4 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 4 sets of 10 @ 80 lb

Week Seven (June 27 - July 2)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 8 speed @ 3.5
Shoulder Press 5 sets of 10 @ 40 lb
Crossover 5 sets of 10 @ 40 lb
Lat Pulldown 5 sets of 10 @ 40 lb
Preacher Curl 5 sets of 10 @ 40 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 40 lb

Week Eight (July 4 - July 9)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 8 speed @ 4
Shoulder Press 5 sets of 10 @ 60 lb
Crossover 5 sets of 10 @ 60 lb
Lat Pulldown 5 sets of 10 @ 60 lb
Preacher Curl 5 sets of 10 @ 60 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 60 lb

Week Nine (July 11 - July 16)

Monday/Wednesday/Friday
Treadmill 60 minutes incline @ 10 speed @ 3.5
Shoulder Press 5 sets of 10 @ 80 lb
Crossover 5 sets of 10 @ 80 lb
Lat Pulldown 5 sets of 10 @ 80 lb
Preacher Curl 5 sets of 10 @ 80 lb

Tuesday/Thursday/Saturday
Treadmill C25K
Stationary Bike 60 minutes ~ increase resistance
Elliptical 30 minutes ~ increase resistance
Leg Extensions 5 sets of 10 @ 80 lb

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