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Unread 01-02-2018, 11:14 PM
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Default Re: Workout Program

Originally Posted by lio-sama View Post
I am training with a personal trainer to get in better shape before summer, I'm aiming to loose 10 kg. and getting a sixpack and my training program is a bit too long to write but i'll try to say a little.

Day 1:
20 min rowing
4x20 squats with 80 kg weights
3x20 leg press with 150kg weights
4x15 bulgarian split with 20 kg weights
4x20 front squat and I only hold a 10 kg weight when I do this
3x15 sit ups with a machine
3x12 russian twist
3x10 bicycle crunches
3x10 knee tuck
3x12 raised knee crunch

Day 2:

30 min running on a treadmill
4x20 dumbbell shoulder press with 40 kg weights
4x10 front raise with 20 kg weights
4x10 lateral raise 20kg weights
3x20 dumbbell press with 20kg weights
3x20 bench press
3x12 Russian twist
3x12 bicycle crunches
3x12 Knee tuck
3x12 Raised knee crunch

and it's too much to write what I eat as well as the remaining 3 days I have to exercise as well, so i'll let you guys see how I exercise twice a week and you can figure out what I do the other days.
Woman ... I'm feeling ashamed with all that hard training because I gave up on my fitness part. I'm very much proud of you at the same time Fantastic! I'm sure that you will get it.

Originally Posted by Saber View Post
Sounds amazing. And are you still fitting in walking the dogs and chocolate?

I am doing warm up arms,chest biceps, triceps, torso twists, marching, punching and leg stretches.
Then all in sets of 2 x 7 or 1 x 7 depending on ability.
Cool down similar to warm up.
3 x a week.
Hahaaaa!!! I'm trying, I'm trying...but my mummy is pamper me, and I'm not doing my best to resist. Hahahaa!!! However, she is always tell me: 'Your abs are fat, do you know that?' (Mum being mum )

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fitness, training, week, weight gym

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