Day 16 , Thrusday Sep 12 , 2013

Sep 12 , 2013 - Thrusday

Here is the update from thrusday workout , i changed the workout on fly

It was weight training session

 Warm up - 2min , 5.5 min jog
         3 Sets

               Squat with weight - 50 pounds -  15
                Bench Press - 40 pounds - 15

          2 Sets
                Sit up on ball - 20
                Reverse pull - 15
         3  Sets  
                Dumbell Row Side - 25 pounds - 15 each arm -  3 sets
         1 Set
               Sit UPs with Ball- 20
               Russian twist with ball - 10

          3 sets
                Barbell curl - 40 pounds - 15 ,15,10 
                Bench Press  -  50 pounds - 15 , 15, 10

Weighing machine - 208 pound
Immediate target - 205 pounds


Here is the today's plan
90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Walking Lunges with Weights - 15
Shoulder Press - 20
Burpees - 15
Bicep Curls - 15
Pushups - 10

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Side Planks - 15 each
Shoulder Press - 20
Push UPS - 10
Laterals - 15
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Chest Press - 32
Squats and Shoudler Press - 15
Biceps Curl - 15
Walking Lunges with weights - 10
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Sit and Kicks - 15
Dumbell Flies and Abs -15
Full Sit ups - 15
Plank - 30 sec


90 Sec - Jog 5.5
30 Sec -Sprint 7.5