push ups 3 sets to failure bench press -175x10,9,8 dumbbell flies - 40x12x3 incline press - 150x12,10,9 lying tricep extension - 3x70x12 tricep press -140x12,10,10 3.8 miles on the eliptical cross training course 1
Eatvthe cupcakes! Honestly unless your fat as hell you can eat way more crap than you think. I Stayed at 10% or less body fat eating a treble whopper after every workout. Workouts look like cool stuff, people will criticise the body part split but it has worked for hundreds of people and will work for you. Like it!
4x30 leg raises 4x30 crunches 4x30 side crunches each side 4x30 back extensions 3.6 on the eliptical.
Chin ups 9,9,8 close grip pull downs 140x12,10,8 With v grip 120x10 Dumbbell Shoulder press 55lbsx10, 55x8, 50x10 dumbbell shrugs 75x12,10,10 machine side raise 12,10,10 each side. 3.35 miles on the eliptical interval course.
short warm up run squats 12x135, 12x185, 3x10x255 leg extensions - 140x11, 140x10, 140x10 leg press - 3x12x420 straight leg calf raises - 4x20 leg curl - 9x110,2x10x100 seated calf raises - 4x20 3.5 on the eliptical weight loss course.
Trying to keep the workouts to an hour and a half or less. Leg day tends to run just a little over including the warm up and run at the end.
Push ups 3 sets Bench press 175 x11, 175x10, 175x8 Flys 45x12 x2, 45x10 incline press 150x10,10,8 lying tricep press 80x12, 80x10, 80x9 tricep press 140x12,10,10 3.1 on the eliptical cross train course 1
Yesterday Leg raises 4x30 side crunches 4x30 each side Back extensions 4x30 crunches 4x30 3.2 on cross training course 2 Today chin ups 10,8,8 close grip pull downs 140x12,10,9 v grip pull downs 120x12 Dumbbell shoulder press 55x11,9 50x10 shrugs 75x12,12,10 side raises 12,12,10 3.7 on the interval course
There's more than 1 kind??? I run on an eliptical machine. The interval course is 2 minutes at ramp hieght 4 and 2 minutes on ramp hieght 10, repeat till done! They also have a course they refer to as the weightloss course which is really just an interval course with 4 minute intervals. I tend to rotate through the interval course, weight loss course, cross training course 1 and cross training course 2. I don't like the others.
Of course, almost an infinite variety. However, since you are talking about a specific machine there is probably only one on it. Had no idea you were talking about a cardio machine. Here is another kind: http://www.strava.com/segments/wiggington-1-5-mile-interval-course-734319
short warm up run squats 12x135, 12x185, 3x10x255 leg extensions - 140x12, 140x10, 140x10 leg press - 3x12x440 straight leg calf raises - 4x20 leg curl - 10x110,10x110, 9x110 seated calf raises - 4x20 3.5 on the eliptical weight loss course
push ups 3 sets Bench press 175 x11, 175x10, 175x8 Flys 45x12x3 incline press 150x10,10,8 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,10,10 2.8 on the eliptical cross train course 1
chin ups 11,8,8 close grip pull downs 140x12,10,9 v grip pull downs 120x12 Dumbbell shoulder press 55x10,9 50x10 shrugs 75x12,11,10 side raises 12,12,10 3.5 on the interval course
push ups 3 sets Bench press 175 x11, 175x10, 175x8 Flys 45x12x3 incline press 150x11,9,8 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,10,10 3.1 on the eliptical cross train course 2
