So while I thought I had a near perfect arrangement there are some changes that were needing to be made. So here goes.... sorry it is a lot more wordy than I wanted it to be
SEVEN DAY PLAN: Saturday to Friday Saturday : Strength and Cardio Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips (Battle Ropes, Tire flips, ladder drills etc) Sunday : Light Cardio Monday : Long run day (10-15 km's) Tuesdays: Muay Thai class Strength and Cardio class Wednesday: Medium distance run 8 km Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips Thursday: Muay Thai Strength and Cardio class Friday: Track training (sprints/Intervals) Weight room Training Lower Body Deadlifts (single leg) | Weighted step ups | jump squats | Leg Extensions | Lunges | Leg Curls Upper Body Lateral Pull down | Dumbell rows | Pulley Rows | TRX rows (8 close grip/ 8 wide grip ) TRX Chest Fly | TRX Pushups | TRX Mountain Climbers ( 8 8 8 ) All days with Running will also include ab workouts as listed below in 30 second intervals: Crunches | Bicycle kicks | flutter kicks | Russian twists | Oblique Twist
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May 2015
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