STRENGTH TRAINING FOR THE NEXT 30 WEEKS
-have a 3 day cycle, upper body, lower body, and core =P
upper body exercises:
--dumbbell chest press/incline dumbbell press
--dumbbell fly
--knee pushup/full pushup
--seated dumbbell press
--front raise
--seated dumbbell lateral raise
--standing dumbbell later raise
--one-arm dumbbell row
--dumbbell pullover
--dumbbell extension
--lying dumbbell extension
--triceps kickback
--alternating dumbbell curl/dumbbell curl
--seated dumbbell curl
--hammer curl
lower body
--dumbbell squat
--dumbbell lunge
--plie dumbbell squat
--stationary lunge
--angled calf raise
core
--using peanut ball and workout video
1st 5 weeks= 5 upper body workouts, 2 sets of 15 reps, 3 pound weights
2nd 5 weeks= 6 upper body workouts, 3 sets of 15 reps, 3 pound weights
3rd 5 weeks= 7 upper body workouts, 4 sets of 15 reps, 8 pound weights
4th 5 weeks= 8 upper body workouts, 5 sets of 15 reps, 8 pound weights
5th 5 weeks= 9 upper body workouts, 5 sets of 20 reps, 8 pound weights
6th 5 weeks= 10 upper body workouts, 5 sets of 25 reps, 8 pound weights
it is normal to be sore the day or two after exercise (DOMS) but your body will adjust quickly to this, and you will not be as sore in the future unless you increase the intensity or change your workout.
