Upper Body and Cardio

Tonight workout was a longer one, but very productive. I had my original workout planned with cardio and 3 rounds of exercises, but the New England and Green Bay game was too close. I had to stay and make sure New England lost. It was a god week of football. Bills beat the Jets earlier this week and Browns today, NCSU kicked UNC’s ass, Duke beat Wake and New England lost to Green Bay. I’m a pretty happy fan. Have a great workout!

Time to compelte: 1 hour 35 minutes

Cardio:

2,000 meter row: Row Machine 12:40 minutes to complete

Circuit 1:

Tricep Pull Down (Cable) 4 sets 12 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs

Bench Dips 4 sets 12 reps

Bent Over Row L&R arms 4 sets of 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Circuit 2:

Shrugs w/ Bar  4 sets 12 reps Wt: 55lbs

Straight Arm Pull Downs (Cable) 4 sets 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Face Pulls w/ Rope ( Cable) 4 sets 12 reps Wt: 35lbs, 35lbs, 45lbs, 45lbs

Circuit 3: Complete these three exercises without stopping in between

¼  way bicep curl  12 reps

½ way bicep curl 12 reps

Full bicep curl 12 reps

Repeat 4 times resting after Full Bicep Curl

Abs:

Fluter kicks 3 sets 20 reps ( 40 individual count)

Penguins 3 sets of 20 reps ( 40 individual count)

Stability Ball Knee to Chest 3 sets 15 reps

Over head crunch w/ medicine ball 3 sets 30 reps (8lbs medicine ball)

Side bends ( L&R) 3 sets 20 reps

Football Cardio:

22:50 minutes  Incline of 15 3.8mph Completed: 1.43mi Burned 298 Calories