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Shinytooth's Exercise Regime


Determined! I Can do this
Hey all :)

Thought I would share with you what my gym routine was / is and will update my progress and changed as I go as it will be adjusted every 4-6 weeks :)

From Oct when I joined the gym, my routine was every other day:

25mins Upright Bike:
5mins warm up on resistance 2
15mins resisitance 4
5 mins cool down resistance 2

10mins cross trainer:
Resistance 2

10mins Arm Bike:
Resistance 7

5mins Upright Bike:
Resistance 3

However this was my 'start' workout to improve my general level of fitness as I had none lol. After the first week I challenged myself all the time, doing longer times upping the resistance etc.

My current workout as of Mon 23 Nov 2009.

Mon / Wed / Fri = Cardio workouts.
Tue / Thur / Sat = Upper body weights workouts.

Sunday = day off

Cardio days =

30mins Upright Bike:

5 mins Resistance 3
20mins Resistance 6
5 mins Resistance 3

24mins Cross Trainer interval training:

1min Resistance 3
3min Resistance 6

(repeat until end of programme)

Finish with 1000m sprint on rowing machine and 5min cool down on bike with stretches.

Weights days =

Lat Pull downs: 3 sets of 10 reps 62.5lb (now 75lb after 2 weeks)
Arm Raises: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Lat Raises: 3 sets of 10 reps 15kg
Front Raises: 3 sets of 10 reps 15kg
Tricep Pulldown: 3 sets of 10 reps 32.5lb
E-Z Bar curls: 3 sets of 10 reps 10kg + bar.
Bicep Curls: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Chest Press: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Pectoral Flyes: 3 sets of 10 reps 15kg
Shoulder Press: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Tricep Extension: 3 sets of 10 reps 15kg

There was one more but I cannot remember it off the top of my head lol. The weights are not that heavy, but as I have just started, at this time they kill me lol.

I love it all, I cannot wait for my next visit from day to day. If you have had a lousy day, it's a gauranteed high when you finish a work out. As soon as a workout starts getting easy, rather than waiting for my instructor to give me my new workout, I just increase the intensity/resistance. Why oh why all of these years did I avoid this????
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