Body Goals: 2007

Hey y'all,

As you know, Sally does enjoy her many hard core hours spent sweating it out in the gym. Here is the new workout plan (nutritition, cardio, and lifting) I devised for myself. It's pretty intense, but hopefully I can kick start this old mule. Heh.

Diet:

1) breakfeast: 2 servings, low calorie egg beaters with a sm. serving of fresh fruit

2) snack: whey protein shake

3) lunch: Soy burger, low fat, 2 servings of vegetables, low fat yogurt

4) pre-gym snack: Quaker Rick Cake with Peanut Butter

5) dinner: Salad with low cal dressing, fish (protein), and tomato

Other snack options: banana, apple, no sugar added: granola bar or pudding

Limit all caffeine, alcohol, and juices with high sugar content and increase water intake by 2 times the regular amount. (16 glasses per day at 8 ounces per glass)

Work out Plan: (based on a 6 day rotation, one day off)

1) Monday: 45 minutes of cardio: spin class (600 calorie burn)

Lift: Back and Biceps

Back rotation:

1) Assisted pull-ups (wide-grip) (3 sets, 10 reps)
2) One-Arm Dumbbell Row or Sitting Cable Rows (3 sets, 10 reps)
3) T-Bar Row (standing) narrow over-hand grip (3 sets, 10 reps)
4) Lat Pull Downs (3 sets, 15 reps)
5) Shoulder Shrugs with Isolation (2 sets, 10 reps)

Biceps:

1) Alternating Dumbbell Curls (2 sets, 20 reps)
2) Standing Straight Ez Bar Curls (2 sets, 15 reps)
3) Standing Preacher Curls (Ez Bar or Dumbells) (3 sets, 10 reps) or until failure

2) Tuesday- off-

3) Wednesday- 45 minutes of cardio (kick boxing and step class)

Lift: Legs

1) Leg extensions (2 machines, 3 sets of 15 on each one) warm-up
2) Squats (3 sets, 15 reps)

3) Leg Press (3 sets, 15 reps) wide stance

4) Sitting position with 25 lbs of weight on lap- hold for 2 minutes

4) Thursday- 40 minutes of cardio-Running

Lift: Chest and Triceps

Chest Rotation:

1) Incline Dumbbell Press (3 sets, 10 reps)
2) Wide-Grip Push Ups (3 sets, 15 reps)
3) Flat Bench Dumbbell Press (3 sets, 10 reps)
4) Cable Crossovers (3 sets, 8 reps)

Tricep Rotation:

1) Close-Grip Push Downs (3 sets, 10 reps)
2) Lying or Standing Dumbbell Tricep Extensions (3 sets, 10 reps)
3) Lying Tricep Press using EZ Bar (3 sets, 10 reps)

5) Friday – 30 minutes of cardio

Lift: Shoulders and Abs

Shoulder Rotation:

1) Behind the Neck Military Press (3 sets, 10 reps)
2) Seated Dumbbell Press (sitting straight up on bench, palms facing out) (3 sets, 10 reps)
3) Side Lateral Raises with dumbbells, keep palms facing down (3 sets, 10 reps)
or Front Dumbbell Raises for variation

Ab Rotation:

1) Cable Rope Crunches (3 sets, 20 reps)
2) 30 Degree partial sit-ups with Swiss Ball (3 sets, 20 reps)
3) Ball Pass (3 sets, 10 reps)
4) The Plank (2 sets, 60 seconds)

** Abs can be done every other day besides this day only

6) Saturday- 60 Minutes of Cardo, Abs and Glutes

Cardio (stair stepper and running)

Glutes

1) Walking Lunges with Weights, (3 times around the track)
2) Glute Kickbacks (3 sets, 25 reps)
3) Dumbbell Squat or Squat Lunges (3 sets, 10 reps)
4) Dumbbell Lunges (2 sets, 10 reps) or until failure

7) Sunday- cardio only with Abs (45 minutes of cardio, 15 minute abs)