This is a
sample workout that I am trying out for my 30 day challenge to get back in
shape. As right now my priority is to lose some weight and get my body into
form, and not specifically tone up, I am more focused on breaking a sweat and
keeping my heart rate up. As such, I am setting the resistance low while
keeping the rep count high.
For this routine, I am doing four
circuits of three exercises each, with three rounds of each circuit. So, in the
end, it will look like something like this:
1. Circuit 1 (3 rounds)- 45 degree incline; Handgrips; Chest Bar
a. 8 x Bench Press (Chest and Triceps)
b. 8 x Seated (Resisted) Abdominal Crunch
(Abdomen)
c. 8 x Decline Chest Fly (Chest)
2. Circuit 2 (3 rounds)- Horizontal; Handgrips;
Chest Bar
a. 8x Seated Shoulder Press (Shoulder and
Triceps)
b. 8 x Trunk Rotation (Abdomen)
c. 8 x Seated Lat Rows (Back and Biceps)
3. Circuit 3 (3 rounds)- Flat Bench Forward; Bent
Lat Bar; Lat Tower
a. 8x Pulldowns (Back and Biceps)
b. 8 x Triceps Pushdown (Triceps)
c. 8 x Stiff-Arm Pulldown (Back and Biceps)
4. Circuit 4 (3 rounds)- Bench Removed;
Handgrips; Chest Bar
a. Exhaustion x Standing Biceps Curl (Biceps)
b. Exhaustion x Standing Lateral Shoulder Raise
(Abdomen)
c. Exhaustion x Standing Wrist Curl (Biceps and
Forearms)
This routine
should take about 45 minutes to complete, with 1 minute rest between rounds and
3 minute rest between circuits.
I will
continue to adjust this routine as I get acclimated with both the Bowflex Blaze
and the exercises.
So how did it go?
ReplyDeleteI'm on my 4th week. I do the plan every other day. So far I feel way better, sleep better, and see some good physical difference. The key is a good diet, which I tend to blow on the weekends.
DeleteI just started the same workout and see how it goes.
ReplyDeleteOwned a guy, hard reps short duration is better, it will increase your metabolism over the long haul
ReplyDeleteHard reps?
DeleteHello, how do I see the 30 day plan? I only see the 4 circuits
ReplyDelete