Workout Plan for 2011

Sunday


Caridio - 60 minutes


Core Workout - 2 sets of 15 reps of each of the following:


Seated Back Extension Machine
Abdominal Crunch Machine
Knee Raises on Captain's Chair
Leg Raises on Captain's Chair
Back Extensions on Roman Chair


Monday


Rest


Tuesday


Running - 45 minutes


Upper Body Workout - 2 sets of 15 reps of each of the following:


Seated Lat Pulldown Machine
Seated Chest Press Machine
Seated Row Machine
Seated Overhead Press Machine
Seated Triceps Extension Machine
Preacher Curl Machine


Wednesday


Lower Body Workout - 2 sets of 15 reps of each of the following:


Squats on Leg Press Machine
Heel Raises on Leg Press Machine
Single Leg Squats on Leg Press Machine
Seated Leg Curl Machine
Seated Leg Extension Machine
Stationary Lunges with Barbell


Running - 75 minutes


Thursday


Running - 45 minutes


Full Body Workout - 2 sets of 15 reps of each of the following:


Seated Back Extension Machine
Seated Chest Press Machine
Squats on Leg Press Machine
Heel Raises on Leg Press Machine
Seated Lat Pulldown Machine
Abdominal Crunch Machine


Friday


Rest


Saturday


Running - 90 or more minutes