Wednesday, December 11, 2013

My Weight Lifting Plan

As my yoga teacher training draws to a close, I'm going to spend four weeks weight lifting.
I began on 12/11 and will finish on 1/7/2014.

My program includes four different workouts that I will do every week for a total of four visits to the gym. My workout plan is inspired by Men's Health.

Day 1: Chest and Biceps
Four Sets of each, 10 reps per set
  • pec deck
  • 15-degree-incline dumbbell press
  • barbell bench press
  • dip
  • barbell curl
  • dumbbell curl
Day 2: Quadriceps and Calves
Four sets, 10-15 reps each
  • Leg extension
  • Parallel squat
  • Three long sets of walking lunges
  • Standing calf raise
  • Seated calf raise.
Day 3: Back and Triceps
10 reps per set
  • Lat pulldown (three sets)
  • Neutral-grip one-arm row (four sets)
  • Wide-grip seated row (three sets)
  • Lying triceps extension (three sets)
  • Triceps pushdown (four sets)
  • V-bar triceps pushdown (three sets)
Day 4: Shoulders and Hamstrings
10 reps per set
  • Dumbbell shrug (four sets)
  • Barbell shrug (two sets)
  • Dumbbell seated military press (four sets)
  • Lateral raise (three sets)
  • Front raise (three sets)
  • Reverse fly (three sets)
  • Lying hamstring curl (three sets)
  • One-leg hamstring curl (three sets)
  • Straight-leg deadlift (four sets)

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