The Workout {Series} - Post #2

If you missed the first post to the series read it here. 

It's important to devise a workout schedule and stick to it.  And follow your routine.  Track your food and H20 intake.  Basically, in a nut shell just write everything down that you eat and drink in a journal.

First things first, I need to weigh myself and take my measurements.  Fun stuff...  Note:  this will be posted after the gym tomorrow.

 

Some general information about the book and the program...  And you need to understand the lingo.  I've been working out with and without a trainer for about 10-years now and there is "lingo".  Don't worry I'll explain as much as I can and if you don't understand just comment and ask.  And I'll answer the best I can.  Deal?  Deal.

A separate post of the 10 Commandments of working out will be coming soon.  And various other aspects of the program that I'll will be following (in various posts).

As I figure out how to "post" my workout Excel spreadsheet for tracking purposes I will.  There's a way to do it.  I just need to figure out how; I 'm thinking a Google document?  Any suggestions would be welcomed.

Before I life weights I am going to do at least 30 minutes cardio on the elliptical machine, my favorite.  Make sure that you drink plenty of water as you are doing your cardio and continue to do so while lifting weights.

This is the Break-In Routine for Day 1 of weeks 1 and 2.  Note:  I will post day 2, day 3, and day 4 over the next few days.  I will be following The Body Sculpting Bible for Women by James Villepigue and Hugo Rivera.

 

Ok, so this is how you do it.  There are 4-sets of exercises listed below and they are paired together.  This is how you to do it:  1-set of each paired exercise and continue until all 4 sets are complete.  For example, 15 reps of dumbbell rows (drink water), 15 reps of push-ups (drink water), 15 reps of dumbbell rows (drink water), and 15 push-ups (drink water) = set complete.  Drink water during each 90 seconds of rest.  And stick to the 90 seconds.  Trust me!  Results baby.  I also recommend having your IPOD on and a rockin' set of tunes to help keep your heart rate up; no slow relaxing music.  None.  Seriously, trust me here.

I'll be using my 8 pound weights for all of the exercises that involve weights.

Modified Compound Superset #1  {I'll explain this "lingo" in our next post.  I don't want to overload you.} 

Back - Dumbbell Rows (one arm)

Reps 15-20    Sets: 2    Rest: 90 seconds

Chest - Push-ups (against wall if unable to perform on the floor)

Reps 15-20    Sets: 2    Rest: 90 seconds

Modified Compound Superset #2

Shoulders - Dumbbell Shoulder Press

Reps 15-20    Sets: 2    Rest: 90 seconds

Calves - Standing Calf Raises

Reps 15-20    Sets: 2    Rest: 90 seconds

Modified Compound Superset #3

Biceps - Dumbbell Curls

Reps 15-20    Sets: 2    Rest: 90 seconds

Triceps - Overhead Dumbbell Extensions

Reps 15-20    Sets: 2    Rest: 90 seconds

Modified Compound Superset #4

Thighs - Dumbbell Squats

Reps 15-20    Sets: 2    Rest: 90 seconds

Hamstrings - Stiff-Legged Dead Lifts

Reps 15-20    Sets: 2    Rest: 90 seconds

 

Workout for day 1 is complete.  Drink a lot of water and don't forget to stretch!  This is very important, very.  I know from personal experience.  I will be stretching.  And I will do a future post on stretching.

 

Enjoy!  Any questions please let me know.  Also, I'd love to know if your working out with "me" too.