Day 1- Week 1
Cardio/Warm-Up on treadmill- 25 minutes
After my cardio, I started my goblet squats, flat dumbbell, Leg Press, Seated Cable Row.
I tweaked the weights a bit based on the availability of weights in the gym area.
For Leg Press:
Tip: The plate on the leg press is 45 lbs so I loaded on one 10lb plates, then 2x 10lbs plates and 3x 10lb plates.
I will admit the last set was a challenge but I got through it!!!!!
Goblet Squat:
I used 5lb dumbbell, 7.5lb dumbbell and 10lb dumbell
Flat Dumbbell
I used 2x 5lb dumbbells, 2x 5lb dumbbells and 2×7.5lb dumbbell
Week 1 | ||||
Exercise | Weights | Reps | Rest | Set |
Leg Press | 10 lb plates | 12 | 30secs | 1 |
20 lbs plates | 12 | 30 secs | 2 | |
30lb plates | 12 | 30secs | 3 | |
Goblet Squat | 5lb dumbbell | 12 | 30secs | 1 |
7.5lb dumbbell | 12 | 30 secs | 2 | |
10lb dumbbell | 12 | 30secs | 3 | |
Seated Cable Row | 20lbs | 12 | 30secs | 1 |
30lbs | 12 | 30 secs | 2 | |
40lbs | 12 | 30secs | 3 | |
Flat Dumbbell | 2x 2.5lb dumbbells | 12 | 30secs | 1 |
2x 5lb dumbbells | 12 | 30 secs | 2 | |
2x 7.5lb dumbbells | 12 | 30secs | 3 |
Day2- Week 1
Cardio-30 minutes on treadmill
Day3- Week 1
Cardio/Warm-Up on treadmill – 25 minutes
Week 1 | ||||
Exercise | Weights | Reps | Rest | Set |
Leg Press | 10lb plate | 12 | 30secs | 1 |
20lb plates | 12 | 30 secs | 2 | |
30lb plates | 12 | 30secs | 3 | |
Goblet Squat | 5 lb dumbbell | 12 | 30secs | 1 |
7.5 lb dumbbell | 12 | 30 secs | 2 | |
10lb dumbbell | 12 | 30secs | 3 | |
Seated Cable Row | 20lbs | 12 | 30secs | 1 |
30lbs | 12 | 30 secs | 2 | |
40lbs | 12 | 30secs | 3 | |
Flat Dumbbell | 2x 2.5lb dumbbells | 12 | 30secs | 1 |
2x5lb dumbbells | 12 | 30 secs | 2 | |
2×7.5lb dumbbells | 12 | 30secs | 3 |
Day 4- Week 1
Cardio- 30 minutes on treadmill
My time on the treadmill is a brisk walk on an incline. One thing I really need to adjust is time to stretch before and after each day. The end of my first week felt WONDERFUL!!!! I am photographing my before and after each week. Stay tuned……..