Thursday Gym

Arm Workout

  • Bench press- 75 lbs: 8×1, 80 lbs: 8×1, 85 lbs: 8×2, 90 lbs: 6×2, 95 lbs: 2×1
  • Chest press- 35 lb dumbbells: 8×5
  • Dumbbell flies- 30 lb dumbbells: 8×5
  • Weighted bench dips- 10 lb weight: 8×5
  • Barbell curls- 30 lb barbell: 8×3, 40 lb barbell: 8×2
  • Pushups- 15×3
HIIT on the treadmill
  • 2 60-second 10.0mph sprints
  • 2 40-second 10.5mph sprints
  • 2 30-second 11.0mph sprints

(With about 1.5-2 minutes walking at 3.5mph between each sprint, plus warmup and cooldown. Glad I checked that off my list for the week!)

Followed by:

  • 50 minutes on the elliptical
  • Stretching and planks

This leaves:

  • Leg workout
  • 30 minute elliptical session
  • 3mi outdoor run

to hit my exercise goal for the week—not too bad!

(*Weekly goal = lifting 4x, 30 min elliptical 3x, HIIT 1-2x, and 3mi outdoor run)

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