Tuesday, August 26, 2008

Chest and Back


Workout 1 - Chest and Back Strength Training - 

Chest press, fly and push up set - 

Standard Push ups - 30 reps 
Chest press on balance ball - 30 reps with 25 lb DBs 
Wide fly Push ups - 30 reps 
Chest flys on balance ball - 30 reps with 17.5 lb DBs 
Standard Push ups - 30 reps 
Alternating close grip chest press - 30 reps total - 15 each arm with 25 lb DBs 
Divebomber Push ups - 30 reps 
Chest fly and press combo on balance ball - 30 reps with 17.5 lb DBs 

Back Rows and Pull up set - 

One arm dumbbell rows working high to low weights - 90 reps for each arm - 180 reps total.

30 reps each arm with one 35 lb DB
30 reps each arm with one 25 lb DB
30 reps each arm with one 17.5 lb DB

Rack Pull ups - 30 reps total - 

10 reps wide overhand grip 
10 reps close underhand grip 
10 reps close overhand grip

Total time - 45 mins 
Calories burned - 333
AHR - 125/ 65% Zone 2, MHR - 159/83% Zone 4 

Workout 2 -  22 min walk with 8 mins of  lower back and core work - Cathe Core Max DVD 

Total time - 30 mins 
Calories burned - 137
AHR - 104/54% Zone 1, MHR -  120/63% Zone 2 

Workout 3 - 40 mins of elliptical and treadmill intervals with upper and lower back work - 

Rear delt flys on balance ball - 50 reps with 6.6 lb dumbbells
Scapular retractions with resistance band - 70 reps total - 15 reps, then 40 reps hold and pulse, then 15 reps
Supermans - 50 reps 

Total time -  40.44 
Calories burned - 270
AHR - 120/63% Zone 2, MHR -  158/82% Zone 4 

Totals for the day - 
Time - 115.44 mins 
Calories burned - 740 
Caloric deficit - 890

Totals for the week -
Time - 168 mins 
Calories burned - 1,121
Caloric deficit - 1,521 






1 comment:

Wendy (mitchwendy) said...

How is your new elliptical????