Exercise your mind and body

Posts tagged ‘strength training’

Monday Workout of The Day


WOD-Monday

This was my workout for today.  I’m doing a 6 Day/2 day split strength training.
The 2 day split keeps it simple, h
ere’s my 6 Day/2 day split

Mon/Wed/Fri – Upper Body & Back
Tue/Thur/Sat – Lower Body & Abs & Pilates
Cardio – Everyday

Monday Upper Body & Back Workout

Cardio:   Stairmill 30 mins = 350 calories

Seated Fly 40 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Seated Row 55 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Wide Lat Pulldown  70 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Chest Press 30 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Front Pulldown 80 lb. (40 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Incline Chess Press 40 lb. (20 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Bicep Curl Standing 20 lb (10 lb. x 2)
4 sets: 12 reps

Dumbbell Tricep Kickbacks 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Tricep Extension Standing 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Back Extensions
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

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