Bodybulding.com

So I've been on this 21 day plan for 7 days, tomorrow, and I have to admit I can already see a difference. Also with this plan, I have 2 rest days instead of 1 so hopefully I can do a better job staying on top of the blogging. Rest days are Wednesdays and Sundays!

 This week I've kept the weight somewhat lighter than normal especially, for the upper body movements, because my shoulder has still been giving me trouble since my accident. Today is rest day, but it's feeling much better. Hopefully by Tuesday I'll be able to get my weight back up to where I had it without causing too much irritation. 

Alot of the workouts or exercises I choose come from Bodybuilding.com and I alter them just a bit. The one I'm doing right now has a large amount of cardio and I love it! I can see a difference  every day I run  days as the week progresses. If you're not sure how to make your own workout plans, I definitely recommend using this site as a tool! There are tons of great resources just on this website alone!

Wednedsay: Rest

Thursday: Lift day ( same as what I'm posting for Saturday. Reps are 12-15)

Friday: cardio

4.0mph- 60 sec

6.0mph- 30 sec

9.0mph 6.0 sec

Repeat 10 times

Max HR: 172 Min HR: 114

Saturday: Lift day 

4.0mph- 60 sec

6.0mph- 30 sec

9.0mph 6.0 sec

Repeat 4 times

Clean & Press:   40lbs 15reps

Overhead Medicine Ball Toss: 8lb ball 15 reps

Dumbbell Rear Lunge: 10lbs each arm 15reps

Push Ups: 15 reps

Tricep Bench Dips: 15 reps

Body Weight Squats: 15 reps

Wide Grip Lat Pull Down: 50lbs 15 reps

Incline Push Up: 15 reps

Medicine Ball Jacks: 8lb ball 15 reps

Bicep Curl: 10lbs 15 reps (each arm)

Lateral Shoulder Raise: 5lbs (each arm) 15 reps

1 Arm Row: 20 lbs 15 reps

After completing the circuit take a 30 second break

Repeat 2 times

Sunday: Rest day