I enjoyed week 3 of the LiveFit Trainer program which means I definitely enjoyed week 4′s repeat of those exercises! The reps were lower – 3 sets of 10 reps for exercises – and the weight was higher at 85% of max. I did a better job this week of figuring out the right weight to lift though I still have a few where I need to go higher.
I definitely felt strong this week, if nothing else!
Obviously that is my strong face. Obviously.
Yes, I’m awkward, times a million.
LiveFit Trainer Week 4
The workouts for the week:
Day 22: Chest/Triceps
- Wide Pushups – 3 x 10
- Incline Dumbbell Press – 3 x 10 @ 27.5#
- Flat Bench Flyes – 3 x 10 @ 9#
- Decline Flyes – 3 x 10 @ 9#
- Bench Dips – 3 x 10
- Lying EZ-Bar Triceps Extension – 3 x 10 @ 30#
- Dumbbell Triceps Kickback – 3 x 10 @ (forgot to record)
- Overhead Two Handed Triceps Extension – 3 x 10 @ 22#
- Cable One Arm Triceps Extension – 3 x 10 @ #
Day 23: Back/Biceps
- Hammer Strength Lat Pull – 3 x 10 @ 22#
- Wide Grip Lat Pulldown – 3 x 10 @ 92#
- Seated Narrow Grip Cable Rows – 3 x 10 @ 92#
- Bent Over Barbell Row – 3 x 10 @ 35#
- Back Extensions – 3 x 10
- Barbell Curl – 3 x 10 @ 35#
- Incline Dumbbell Curl – 3 x 10 @ 15# each hand
- Alternate Hammer Curl – 3 x 10 @ 15# each hand
Day 24: Legs
- Leg Extensions – 3 x 10 @ 51#
- Wide Stance Barbell Squats – 3 x 10 @ 132#
- Walking Barbell Lunges – 3 x 10 @ 22#
- Single-Leg Barbell Deadlift – 3 x 10 @ 11#
- Lying Leg Curls – 3 x 10 @ 44#
- Seated Calf Raises – 3 x 10 @ 88#
- Standing Calf Raises – 3 x 10 @ bodyweight (machine was blocked)
Day 25: Shoulders/Abs
- Seated Dumbbell Press – 3 x 10 @ 20#
- Rear-Delt Cable Flyes – 3 x 10 @ 8#
- Dumbbell Front Raise – 3 x 10 @ 8#
- Seated Arnold Press – 3 x 10 @ 20#
- Dumbbell Lateral Raise - 3 x 10 @ 8#
- Seated Bent-Over Rear Delt Raise - 3 x 10 @ 8#
- Crunches – 3 x 10
- Roman Chair Leg Raise – 3 x 10 (skipped this)
- Oblique Crunches – 3 x 10 (each side)
Day 26: Chest/Triceps
- Wide Pushups – 3 x 10
- Incline Dumbbell Press – 3 x 10 @ 27.5#
- Flat Bench Flyes – 3 x 10 @ 9#
- Decline Flyes – 3 x 10 @ 9#
- Bench Dips – 3 x 10
- Lying EZ-Bar Triceps Extension – 3 x 10 @ 30#
- Dumbbell Triceps Kickback – 3 x 10 @ (forgot to record)
- Overhead Two Handed Triceps Extension – 3 x 10 @ 22#
- Cable One Arm Triceps Extension – 3 x 10 @ #
Day 27 & 28: Rest
Extra cardio this week was limited to just a couple bike rides.
Week 4 Thoughts:
LiveFit Trainer Phase 1 Review
I did a short video review about the first phase of the program. Honestly the video was twice as long but somehow it got cut in half. Oh well!
Next week the program adds in planned cardio and I have plans to go on more bike rides so I think overall I’m set up for a very successful week next week.
Related posts:
{ 3 comments }
Mary, your blog is very inspiring to people really want to change their life this year! So good luck and keep up the good work! You have a full 12 months to keep trying and be inspired!
Realized I had comments off for this post. Oops! Sorry!
One of the things which can totally ruin once a spotless décolletage is saggy breasts. Though that may be the case, breast lift exercises would help…..