andrewchap
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my girl friend has been seeing a personal trainer the was to expensive she wants to lose wieght and tone this is what shes on now and im woundering what changes we sould make thanks in advance
Monday (workout day)
20 mins hit on treadmill
Eat breakfast (hour after cardio)
Protein shake (1 scoop) may contain fruit for pre workout
10 min cardio warm up
Upper body workout all sets will be 10x10x10 and rest between sets will be 30 seconds apart at max
Rest between exercises will be sort as possible
Mecanical precher curl
Mecanical tricept pushdown
Mechanical peck fly
Mechanical chest press
Mechanical military press
Mechanical lat pull down
Mechanical row
After work out protein shake (1 ½) one hour after work out
Shake can be included in calorie count in lunch or move your meal to afternoon snack
Lunch
Afternoon snack
Lite dinner
Night snack (hour before bed)
Tuesday (cardio day)(maybe include gym cardio class)
20 mins hit on treadmill or bike
(work abs some time in the day)
Eat Breakfast (hour after cardio)
Snack (any snack can be protein)
Lunch
Snack
Dinner
Night snack (hour before bed)
Wensday (workout day)(legs)
20 mins hit on treadmill or bike
Eat breakfast ( one hour after cardio)
Snack (protein shake 1 scoop may contain fruit pre workout)
Gym (all sets like upper body )(10 min cardio warm up)
All mechanical leg mecians
Lunges
After workout protien hour after workout (protein 1 ½ scoops)
Lunch
Snack
Dinner
Night snack (hour before bed)
Thursday (same as tuesday)
Friday (workout)(full body)(same as Monday)
she is counting calories and doing 500 below maint
Monday (workout day)
20 mins hit on treadmill
Eat breakfast (hour after cardio)
Protein shake (1 scoop) may contain fruit for pre workout
10 min cardio warm up
Upper body workout all sets will be 10x10x10 and rest between sets will be 30 seconds apart at max
Rest between exercises will be sort as possible
Mecanical precher curl
Mecanical tricept pushdown
Mechanical peck fly
Mechanical chest press
Mechanical military press
Mechanical lat pull down
Mechanical row
After work out protein shake (1 ½) one hour after work out
Shake can be included in calorie count in lunch or move your meal to afternoon snack
Lunch
Afternoon snack
Lite dinner
Night snack (hour before bed)
Tuesday (cardio day)(maybe include gym cardio class)
20 mins hit on treadmill or bike
(work abs some time in the day)
Eat Breakfast (hour after cardio)
Snack (any snack can be protein)
Lunch
Snack
Dinner
Night snack (hour before bed)
Wensday (workout day)(legs)
20 mins hit on treadmill or bike
Eat breakfast ( one hour after cardio)
Snack (protein shake 1 scoop may contain fruit pre workout)
Gym (all sets like upper body )(10 min cardio warm up)
All mechanical leg mecians
Lunges
After workout protien hour after workout (protein 1 ½ scoops)
Lunch
Snack
Dinner
Night snack (hour before bed)
Thursday (same as tuesday)
Friday (workout)(full body)(same as Monday)
she is counting calories and doing 500 below maint