77th Day- Sunday Total Body Work Out

Sunday is such an ideal day to be at the gym.  Usually this is the day families spend time together so the gym is usually like a ghost town (6-8pm).  My plan is always to capitalize on this wide open space and really focus on doing exercises that I might not be able to do (due to time, space, unused equipment)so this is the day I choose to do my longest workout- total body workout.  I start that process always with running my 3.24 miles followed by an intense Ab/Core work out.  Next I fluctuate back and forth between legs, arms, back & chest. I am starting my third week and I can definitely feel myself getting stronger.

Total Body

abs

Crunch Twist

Jackknifes

Weighted Sit Ups

Planks (60 seconds) 

Butterfly Kicks

            

Leg press 95/115/130 x 12              

Standing calf 70lbs

Back extensions

Bench dips

Pull downs

Curls 12.5/15lbs

Ab core

Leg extension 45/60-12

Seated leg curl 60lbs3x12                    

Standing calf 70lbs

Back extensions

Bench dips

Pull downs- Wide Grip

Curls 12.5/15lbs

Ab core

Leg extension 45/60-12

Seated leg curl 60lbs3x12

Barbell Curls 30lbs 

Lying Leg Curls 50lbs