September 2011 Workouts

Friday September 2, 2011

• Hamstring Curls:  30# – 12,  70# – 10, 10
• Deadlifts: +20# – 12, +50# – 12, 8
• Squats: +25# – 12, +70# – 8, 8
• Plie Squats: 15# – 10, 10, 10
• Squat Jumps: 10
• Calf Raises: bw – 15, 15, 15, stairs – 15, 15, 15
• Toe Raises: 50, 50, 50, 10 sec hold at end
• Side Bends: 15# – 10, 10, 10
• Side Twists: 5# – 10, 10
• Woodchops: 5# – 10 each side
• Crunches: 10, 10, 10, 10
• Supermans: 5 sec hold – 10, 10

Wednesday September 7, 2011

• Bench Press: 45 – 12, 85 – 5, 5
• Lat Pulldown: 40 – 12, 80 – 9, 9
• Reverse Lat Pulldown: 40 – 12, 80 – 9, 8
• Shoulder Press: 25 – 12, 50 – 6, 5
• Cable Upright Row: 30 – 12, 60 – 9, 8
• Tricep Pushdown: 40 – 12, 70 – 12, 80 – 7
• Cable Bicep Curl: 30 – 12, 60 – 7, 6

Thursday September 8, 2011

• Hamstring Curls:  30# – 12,  70# – 10, 8
• One Leg Deadlifts: 15# – 12,  5, 5 each leg
• Squats: +25# – 12, +70# – 10, 8
• Plie Squats: 15# – 10, 10, 10
• Squat Jumps: 10, 10
• Calf Raises: bw – 15, 15, 15
• Toe Raises: 50, 50, 50, 10 sec hold at end

Friday September 9, 2011

• Bike: 5.5 miles
• Plank: 15 sec x 2, 30 x 1
• Superman: 10
• Side Bend: 15# – 15, 15
• Woodchop: 10# – 10, 10
• Pullup: 10 (asst: 150)
• Chinup: 10 (asst: 150)
• Tri Dip: 10 (asst: 150)

Monday September 12, 2011

• Walk: 60 minutes, 3 miles
• Bench Press: 45# – 12, 85# – 6, 6
• Lat Pulldown: 40# – 12, 80# – 10, 9
• Reverse Lat Pulldown: 40# – 12, 80# – 10, 9
• Shoulder Press: 25# – 12, 50# – 7, 5
• Tri Pushdown: 40# – 12, 80# – 12, 11
• Bicep Cable Curl: 30# – 12, 60# – 8, 7
• Upright Row: 30# – 12, 60# – 10, 11
• Lateral Arm Raise & Sumo Squat: 8# – 10, 10, 10
• Front Arm Raise & Squat: 8# – 10, 10, 10

Tuesday September 13, 2011

• Walk: 40 minutes, 2 miles
• Horizontal Leg Press: 100# – 10, 10, 10
• Hamstring Curl Machine: 60# – 10, 10, 10
• Stiff Leg Deadlifts: +40# – 10, 10, 10
• Calf Raises: bw – 4 x 15
• Toe Raises: 3 x 50 + 10 sec hold
• Side Bends: 15# – 10, 10, 10
• Weighted Crunch: 15# – 10, 10, 10

Thursday September 15, 2011

• Walk: 1 hour
• Following as a circuit, 8 reps, 3 rounds, 30 pounds.
• Deadlifts
• Stiff Leg Deadlifts
• Cleans
• Shoulder Press
• Bent Over Row
• Pushup/Plank

Friday September 16, 2011

• Squats: +70# – 7, 7

Sunday September 18, 2011

• Bike: 20 minutes

Monday September 19, 2011

• Bike: 40 minutes

Tuesday September 20, 2011

• Walk: 20 minutes
• Following as a circuit, 3 rounds 8 reps, 30 pounds.
  - deadlifts
  - stiff leg deadlifts
  - cleans
  - shoulder press
  - bent over row
  - bar pushups
  - 30 second walk

Wednesday September 21, 2011

• HIIT Elliptical: 20 minutes
• Walk: 10 minutes

Thursday September 22, 2011

• Walk: 30 minutes
• 4 rounds of 8 reps with 30 pound weighted bar:
  - deadlifts
  - stiff leg deadlifts
  - cleans
  - shoulder press
  - bent over row
  - bar pushups
  - 40 second jog

Friday September 23, 2011

• Stairs: 20 minutes
• Walk: 30 minutes

 Saturday September 24, 2011

• 3 rounds of the following:
• 10 burpees
• 20 squats
• 30 situps

Monday September 26, 2011

Wednesday September 28, 2011

• Walk: 1 hour, 3 miles
• 3 rounds of 8 reps with 30 pound weighted bar:
  - deadlifts
  - stiff leg deadlifts
  - cleans
  - shoulder press
  - bent over row
  - bar pushups
  - 1 minute walk

Thursday September 29, 2011

• Bike: 20 minutes