Deb's Journal.

[Fitgirl]

Tues - thurs - Saturday:

Legs:

Nautlus leg press 3 sets 10 reps
Rotary calf 3 sets 10 reps
Hip Abd 3 sets 10 reps
hip Add 3 sets 10 reps
Seated let curl 3 sets 10 reps
Leg extension 3 sets 10 reps
Cybex glute 3 sets 10 reps

Back shoulders chest and abs:

Cybex back extension 3 sets 10 reps
cybex ab crunch Straight 3 sets 10 reps
cybex ab crunch each side 3 sets 10 reps
Ab Chair 3 sets 10 reps

Pec Fly/Rear Delt both fec and delt 3 sets 10 reps
Lat raise 3 sets 10 reps
Pre cor row 3 sets 10 reps
Pre cor Lat pull down 3 sets 10 reps

Arms:

Arm curl both straight and hammer 3 sets 10 reps
Tri press 3 sets 10 reps or rope pull 3 sets 10 reps

Cardio after either EFX or Step mill for 30 mins.

******************************

Sun, wed and Friday

Ab crunches on the ball and 30 mins cardio on EFX

I generally work out 6 days a week recently on a 7 day break

Thanks
Deb

[swanso5]

have you used free wts before?? you'd get way better results if you did

[Fitgirl]

You know as of yet I haven't been sticking with the machines for about 2 years now. Come far but would like more. Any suggestions??


Thanks a bunch
Deb

[swanso5]

get on thsoe free wts...what's your diet look like?

[Fitgirl]

posted a diet journal in the diet section, please take a look!

[swanso5]

might have looked yesturday now that i think about it but i'll look again