Hello Peeps! We bought a weight bench AND I'm actually enjoying using it! I found a 12 week workout for women from BodyBuilding.com called The Female Training Bible. There is a lot of information to go through and somewhere in the middle is the 12 week training guide. I absolutely love the Body Building site because it has everything. You can look up exercises and find other exercises that work the same muscle group. I especially find this useful since there were some exercises I'm not able to do yet. Like pull-ups and dips. My muscles are definitely not ready to hold up or pull up 243.6 lbs!
So far I prefer the leg workouts but that`s because I have more muscle in my legs and find it easier. I`m excited to see how my muscles are going to form.
Alright let me break down the 12 weeks a bit for ya`ll. In general I`ll be working out 4 days a week. Cardio in the morning, weight training at night. The 12 week program is separated into 3 sections:
Weeks 1-4: 3 sets of 8-12 reps
Weeks 5-8: weight increase and 3 sets of 6-8 reps
Weeks 9-12: weight increase and 3 sets for 4-6 reps
Each week will break down something like this:
Monday: cardio a.m. upper body weight training p.m.
Tuesday: cardio a.m. lower body weight training p.m.
Wednesday: Off
Thursday: cardio a.m. upper body weight training p.m.
Friday: cardio a.m. lower body weight training p.m.
Saturday: Off
Sunday: Off
Now my week will change depending on what days I am working in the office. Usually, I work from home 4 days a week. I`ll be figuring out my next week`s schedule when I get my work schedule Friday`s. Regardless, I will be working out 4 days a week.
Here is today's workout:
Friday: Upper Body (Weeks 1-4)
DAY: | 3 |
DATE: | July 23, 2010 |
TIME: | 11:30 am |
CARDIO TODAY? | YES |
EXERCISE | The Barefoot Dancer |
DURATION | 20 minutes |
LENGTH OF WORKOUT: | 40 minutes |
WEIGHT: | 65 lbs |
LOCATION: | Home |
MOOD WHEN STARTING: | Optimistic |
EXERCISE | Set #1 | Set #2 | Set #3 |
Reverse Triceps Bench Press: 3 sets of 8-12 reps | 15x12 | 15x12 | 15x12 |
Bent Arm Barbell Pull Over: 3 sets of 8-12 reps | 15x12 | 15x12 | 15x12 |
Side Lateral Raises: 3 sets of 8-12 reps | 5x12 | 5x12 | 5x12 |
Incline Barbell Triceps Ext: 3 sets of 8-12 reps | 15x12 | 15x12 | 15x12 |
Barbell Curl: 3 sets of 8-12 reps | 15x12 | 15x12 | 15x12 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
Had a migraine last night that left me exhausted this morning. I didn't do my cardio, but at 11:30 I found I had the energy to work out and followed a TV workout The Barefoot Dancer.
I didn’t work as hard as I could have but I was trying to get used to the selected exercises. I'm sure the next workout will be better.
NOTE - I realized that I haven't had any cookies in a few days. I have had mocha's from Starbucks but usually I have several cookies a day. Now that I've realized it I notice I'm not craving them either. I really hope to continue with this!
