Workout Routine
- Entry
- No. 5
- Date
- Reading time
- 2 min
- Status
- Borne out
- Author
- Jeff Breece
Phase one of my next 30 days, slow and easy with lots of rest and healthier food choices ahead.
| Day | Type | Exercise | Sets | Reps | Duration | Distance |
|---|---|---|---|---|---|---|
| 1 | Strength | Dumbbell squat | 3 | 10 | 30 min | na |
| 1 | Strength | Dumbbell deadlift | 3 | 10 | 30 min | na |
| 1 | Strength | Bent over rows | 3 | 10 | 30 min | na |
| 1 | Strength | Bench press | 3 | 10 | 30 min | na |
| 1 | Strength | Lateral raises | 2 | 8 | 30 min | na |
| 1 | Strength | Dumbbell curls | 2 | 8 | 30 min | na |
| 1 | Strength | Lying dumbbell extensions | 2 | 8 | 30 min | na |
| 2 | Cardio | Exercise bike | na | na | 60 min | Pace Dependent |
| 3 | Strength | Lunges | 3 | 10 | 30 min | na |
| 3 | Strength | Hamstring curl | 3 | 10 | 30 min | na |
| 3 | Strength | Deadlifts | 3 | 10 | 30 min | na |
| 3 | Strength | Military Press | 3 | 10 | 30 min | na |
| 3 | Strength | Dumbbell Flys | 2 | 8 | 30 min | na |
| 3 | Strength | Hammer Curls | 2 | 8 | 30 min | na |
| 3 | Strength | Seated Dumbbell extensions | 2 | 8 | 30 min | na |
| 4 | Cardio | Exercise bike | na | na | 60 min | Pace Dependent |
| 5 | Strength | Dumbbell step up | 3 | 10 | 30 min | na |
| 5 | Strength | Deadlifts | 3 | 10 | 30 min | na |
| 5 | Strength | Dumbbell rows | 3 | 10 | 30 min | na |
| 5 | Strength | Reverse grip dumbbell press | 3 | 10 | 30 min | na |
| 5 | Strength | Rear delt fly | 2 | 8 | 30 min | na |
| 5 | Strength | Zottman curls | 2 | 8 | 30 min | na |
| 5 | Strength | Close grip dumbbell press | 2 | 8 | 30 min | na |
| 6 | Rest day | na | na | na | na | na |
| 7 | Hike | nan | na | na | Pace Dependent | 5 to 10 miles |