Monday, 1 December 2014

First Week (back on slimming world and USN)

So the first week is done,

Weigh in tomorrow, which I'm not looking forward to, I slipped of the wagon this week which I full well knew was going to happen as there was a little shindig at Casa Del Powell this weekend and beer was a flowing (along with some nibbles) but i did manage to get all the exercise in minus some of the cardio this week, i'll list out the routine below, ive found that some of these are not good for me to do with my knee so going foward i'm going to use these exercises as a base and design my own routine for the week. Enjoying the peace and quite from the wife now as she can stuff her face with as much free foods on slimming world as she likes, so thats good.


Cheers for reading...


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Day 2 LEGS AND ABS
LEGS
Squats (with a weight bar 30kg) 3 SETS 8 -10 REPS
Lunge With Oblique Twist (with a weight bar 30kg) 3 SETS 8 REPS
Straight Leg Dead Lift (with a weight bar 40kg) 3 SETS 8 REPS

ABS
Swiss Ball Reverse Crunch 2 SETS 8 REPS
Cross Over Oblique Twist 4 SETS 20 REPS
Cardio Missed

Day 3 ARMS
BICEPS
Close Grip Barbell Curl (25kg) 3 SETS 12 REPS
Wide Grip Barbell Curl (25kg) 3 SETS 12 REPS
Standing Barbell Curl (10kg on each dumbell) 3 SETS 12 REPS

TRICEPS
Concentration Curl (10kg on each dumbell) 3 SETS 12 REPS
Bentover Tricep Extensions (10kg on each dumbell) 3 SETS 12 REPS
Seated Tricep Extensions (10kg on each dumbell) 3 SETS 12 REPS
Cardio Missed

Day 4 SHOULDERS
Seated Barbell Press 3 SETS 12 REPS
Seated Dumbell Press 3 SETS 12 REPS
Seated LAteral Raise 3 SETS 12 REPS
Barbell Chin Raises 3 SETS 12 REPS
Cardio Missed

Day 5 BACK AND CORE
BACK
Bent Over Row (25kg) 3 SETS 12 REPS
Incline Bench Dumbell Row (10kg on each dumbell) 3 SETS 12 REPS
One Arm Dumbell Row (10kg on each dumbell) 3 SETS 12 REPS

CORE
Swiss Ball Sit Up 3 SETS 20 Reps
V UP 3 SETS 20 Reps


Optional Conditioning
Flat Bench Tricep Press
Seated CHest Press
Plank
Oblique Crunch

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