i have been absent for a little more than a week and really felt under the weather.
While I were gone I worked on putting schedules together to get good routines to follow in my life. I will post them in another post or maybe even give them a page.
So,today is gonna be my first workout in one and a half week. I predict a stiff and sore body and no heavy weights XD
This week I’m gonna do:
TUESDAY (today):
50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)
Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets
THURSDAY:
50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers
50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers
150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps
Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets
SATURDAY:
50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers
60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)
Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets
I’m also gonna update my workout program a lot because the workout program I used to follow only worked on the abs, legs, thighs and glutes. I wanted to add some arm workouts and cardio and so I did. The glute kickbacks is also something I added to the workout because I want a big ass ;P
I sooooooo looking forward to head to the gym later today, I just wanna scream 😀
Yours
M.E.L
Life of M.E.L 