Lats/Back:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4- 8 reps of each set. Perform 3 sets.    Having trouble with Pull Ups?  Read how to develop pull up strength.

Pull downs (hopefully your gym has a pull down machine, if not then do weighted pull ups)

Single Arm Dumbbell Rows

Narrow Grip Pull Ups

Bent Over Rows

Alternate Grip Pull Ups

Cardio:

Bike for 30+ minutes

Abs/Core:

Perform as many as possible. Perform 3-4 rounds.

Weight Crunches

Left Side Plank (1 min +)

Regular Crunches

Right Side Plant (1 min +)

-The MidwestFit Team

Potential PT #1 – Bike/Run

Stretch/Warm Up

Bike for 10 Minutes (low intensity)

Run 20 Minutes

Bike for 10 Minutes (High Intensity for 5 minutes, low intensity for 5 minutes)

Abs/Core:

Flutter Kicks – 2 Minutes
Plank – 2 Minutes
Leg Lifts – 2 Minutes
Crunches – 2 Minutes

Stretch

- Ben

Potential PT #1 – Timed Run

Stretch/Warm Up

Run for 35-45 Minutes
Don’t worry about mileage today!  Just try to run at your own pace for the total amount of time.  Throw in some hills into your route, or some incline on the treadmill to increase the amount of calories and fat burned.

Stretch/Cool Down (Walk for 5-10 minutes)

- Ben

Potential PT #1 – Distance Run

Warm Up/Stretch (a very light 5 minute walk or jog)

Run 6-8 Miles
Attempt to run a farther distance than you normally do today.  Can’t get complacent here!

Stretch

- Ben

Potential PT #2 – Bike

Stationary Bike 30-40 minutes (or 15+ miles)

-K

Potential PT #1 – Distance Run or Run/Row combo or Bike/Row combo

Stretch

1. Run 4-6 Miles

OR

2. Run 2-3 Miles followed by rowing for 10-15 Minutes

OR

3. Bike 20-30 Minutes followed by rowing for 10-15 Minutes

Stretch

- MidwestFit Team

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