Monday – Upper Body (Week 4)
Recumbent Bike: 5 min, 8 resistance
Bench Press: 55#x12, 12, 12
Bent Over Barbell Row: 45#x12, 12, 10
Dumbbell Shoulder Press: 20#x12, 12, 8
Skull Crushers: 30#x12, 12, 12
Barbell Curl: 40#x12, 12, 11
Treadmill: 1 min walking, 15 min jog (5.0 – 5.9 mph), 5 min walk cool-down
Next week I start the second phase of Jamie Eason’s Female Fitness Bible workout. Which means increased weight and fewer reps.
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.
Last week, due to taking the ASVAB on Thursday and driving to San Diego on Friday for the ball, I missed out on two workouts. Lame excuses since I should have thought about it and planned ahead by doing Thursday’s workout on Wednesday and gone to the gym on Thursday to do Friday’s workout even though I was drained. Traveling almost always equals eating unhealthy fast foods. We’re going to be doing better now. Just wish I had been able to get those other two workouts in instead of skipping them altogether to stay on track.