workout schedule

[rwx]

Since I haven't been able to sleep tonight for various reasons, I'm adding my workout schedule here so I'll be able to find it later conveniently.

Do 2-3 iterations through each cycle. Note that there are two different complete workouts in the table. The weights are lower than what I'm capable of lifting in some exercises because I haven't done this with dumbbells before and lack stability in some muscles -- apparently, starting with the lower weights and building up is better overall.

For those that exercise all the time, anything I'm missing? In general, I have a high degree of confidence in the personal trainer that saucygirl suggested who gave me this program, but I figured I'd ask.

L & S group 1	Legs	Lunges
1	Shoulders	Military Press 15q 15w
1	Abs	Crunches
1	Abs	Reverse Crunches
group 2	Shoulders	Shoulder Raises 8w
2	Calves	Calves (Stair)
2	Shoulders	Upright Rows 12q 15w
2	Hamstrings	Hamstrings w/ball (ankles on ball uiod)
2	Abs	Ball Crunches
2	Core	Core Balancing
C/B/A 1	Chest	db Chest Press 15q 35w
1	Back	Bent Over Raise 15q 35w
1	Abs	Crunches RL 15q es
1	Hamstrings	Bridges
2	Biceps	Convict Crunches 12q 25w
2	Triceps	Lying Tricep Ext 12q 35w
2	Lower Back	Wonder Woman / Superman
2	Chest	Chest Flys 12q 20w
2	Back	Back Flys 12q 10w

Comments

[antje23.livejournal.com]

Are you doing plank as part of your core workout?

[rwx.livejournal.com]

yeah, 'core balancing' seems to be the same as 'plank.'

[antje23.livejournal.com]

I hate it, but at the same time it is one of my favorites.

[markedformetal.livejournal.com]

Ball crunches.

xoxoxoxoxoxoxoxoxoxoxoxooxoxox

[rwx.livejournal.com]

ballbuster!

err, wait, no, it's in the second set of the first workout already.

thanks!

[eejitalmuppet.livejournal.com]

One minor note: doing abdominal exercises early in a work-out can cause problems for some people, in that they get reduced blood flow to the next muscle group that they exercise. I usually leave them until the end of my workouts [1] (well, apart from the warm-down) for that reason.


[1] I'm not doing enough these days.

[poupou.livejournal.com]

I'm old fashioned I guess. Still do lat pulldown and leg press as foundations (along with dumbell press which you have). Also squats, but I can understand skipping those cuz can fuk up back and knees.

This looks like a good strength/balance workout. Not for beefcake.