Mini Workout for 06.15.07

[Sportsmedjosh]

WARM UP.Treadmill and streatch - 5-10 minutes




Back - 20 repetitions. Lat Pull - down (wide grip for V shape, close grip for thickness.) Primary muscle group is back; the secondary group is the biceps.




Chest - 20 repetitions. Sitting Flyes Primary muscle group is chest; the secondary group is the triceps.




Shoulders - 20 repetitions. Dumbell Press Primary muscle group is shoulders; the secondary group is the triceps.




Arms - 20 repetitions. Standing Dumbell Biceps Curl Primary muscle group is biceps




Arms - 20 repetitions. Standing Push Down Primary muscle group is triceps.

STOP. CARDIO.Treadmill - 5 minutes



Legs (Quads) - 25 repetitions. Sitted Leg Extention. Primary muscle group is Quads.

Keeping your back and head straight, raise the weight until it is straight. Then proceed to lower the weight while holding onto the hand grips on the sides of the machine.



Legs (Hamstring) - 25 repetitions. Leg Curl. Primary muscle group is hamstring.

Lie on the machine while hooking your legs underneath the pad.Raise the weight until confortable, while holding on to the hand grips



Legs (Calves) - 25 repetitions. Toe Raises. Primary muscle group is calves.

Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.

Optional exercises - Inner and outer thighs



Legs (Inner Thighs) - 25 repetitions. Legs Adduction. Primary muscle group is outer thighs.




Legs (Outer Thighs) - 25 repetitions. Legs Abduction. Primary muscle group is Outer Thighs

[Daegus]

Ugggh. Sorry, already did a long two and a half hour ride that kicked my ass this morning along with abs. Good thing I don't have to do anything today.

I have a medium run scheduled later today and it just happens to be Fartlek day. :bdance