So I thought I would post this.
I am usually at the gym about 1.5 to 2 hours.
Start off with 5 mins warmup, usually on the recumbant (sp?) bike.
We (my mom and I) head up to the weight area.
We grab 3-4 sets of weights. For ease of explaining it I will use my regular weight amounts. 10, 8, and 5 pound weights.
One day we do full body, then we do upper body then we do lower body (we sometimes switch those around. (So we do 3 days weights and 2 days step classes a week)
So for upper body we start off lying on a bench doing the chest press. we use the 10 pound weights and do 12 reps, we then immediately grab the 8 pound weights and do 12 reps then we do the 5 pound weights 12 reps.
We then immediately do a Dumbell fly. using the same method (10's then 8s then 5s)
We then switch back to the chest press and do the same method, then switch back into the fly.
Then we move onto the tricep curl using the same 10-8-5 method, then we do the bicep curl same methoe. Then back to the tricep curl, then back to the bicep curl.
We then do the lateral pull-downs. Both under-hand and over hand. using the same method (weights are usually higher for this than the other moves) we switch back and forth betweem over and under handed till we have done both twice.
I believe that is our entire upper body work out.
For lower body
Start off usually with abductors and adductors. These weight are 70-60-50. We do each move twice with 12 reps (everything gets 12 reps unless our muscles just won't let us)
We then move onto the step ups. (stepping up onto a weight bench). We do this with 10-8-5s.
We then do lunges with the same weights, then go back to step ups then back to lunges.
We then do the super squatter machine (we have just begun adding weights to that). We then do the plea squats and alternate back and forth till we do then each twice. we do the 10-8-5 method with the plea (I need to move up weights) and are starting to do the same method with the super since we now have weights we can add and remove.
That is our lower body work out.
Usually I am just drenched in sweat as I am doing my weights (specially with the legs), keeping my heart-rate up with the fast reps that we do.
We then go downstairs and do our cardio
usually we start with 20 mins on the arc trainer, that thing is just torture! Plus it's the longest part of the cardio. My heart rate according to the machine is usually in the 160's (within the recommended range for a person like me)
We then do the rower for 10 mins, I don't really feel a lot of cardio workout during this but I still think it's a good one to do.
Then we do 10 mins on the stairmaster. This one is pretty good. We also do a few minutes cooling out on this when we are done (or which ever machine we do last as we do alternate them to which evers is emptier and such)
We then finish off by doing some ab work (I have a back problem I have to sort out before I can actually do much ab wise tho) then stretching.
Then we head home! Yay!
