Project: Die Later

This page isn’t really for the public. It isn’t hidden either, so no harm in reading it.

Below is my current workout plan set up by a trainer at the local JCC. I’m putting it here so that I have an easy way to view it, clearly formatted, on my phone.

Workout A

Begin with 10 to 15 minutes of cardio (currently using treadmill)

Station #1

Machine Abdominal Crunch (Foot Bar: 4; Arm Bar: 5)
Weight: 85
Set: 4
Rep: 12

Station #1

Machine Back Extension (Foot Bar: 4; Arm Bar: 2)
Weight: 85
Set: 4
Rep: 12

Station #5

Leg Press (Seat: 7)
Weight: 130
Set: 4
Rep: 12

Station #11

Seated Abdominal Crunch
Weight: 10
Set: 4
Rep: 12

Station #10

Seated Cable Chest Press
Weight: 8
Set: 4
Rep: 12

Station #6

Low Seated Cable Row
Weight: 18
Set: 4
Rep: 12

End with 10 to 15 minutes of cardio (currently using treadmill)

Workout B

Start with 10 minutes of cardio (treadmill)

Kettlebell Swing

Weight: 40
Set: 3
Rep: 12

Kettlebell Pirate Ship

Weight: 20
Set: 3
Rep: 12

Dumbell Thruster (aka squat to overhead press)

Weight: 10
Set: 3
Rep: 12

BOSU Captain’s Chair

Weight: –
Set: 3
Rep: 12

VIPR deadlift to overhead press

Weight: Green VIPR
Set: 3
Rep: 12

VIPR squat to shoulder transfer

Weight: Green VIPR
Set: 3
Rep: 12

Dumbell Squat to Punch

Weight: 10
Set: 3
Rep: 12

Finish with 10 minutes of cardio (treadmill)

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