My rules are
- proper form
- no rest between reps
- maximum 60 seconds between sets
The first 8 are a circuit set up in the ladies section of my gym, I am trying to get each machine to its max weight, although that is an eventual goal not necessarily the goal I will be writing down today
lb x reps x sets -- current --> goal *max weight (if different from the goal)
- Butt Master (glutes) -- 200lb x 12 x 3 -- > 200 x 12 x 3
- Bicep Machine -- 50 x 8 x 3 --> 70 x 12 x 3 *110 x 12 x 3
- Inner Thigh -- 200 x 10 x 3 --> 230 x 12 x 3
- Outer Thigh -- 200 x 10 x 3 --> 200 x 12 x 3
- Leg Extension (Quads) -- 80 x 10 x 3 --> 120 x 12 x 3
- Leg Curl (Hamstrings) -- 90 x 8 x 3 --> 140 x 12 x 3
- Shoulder Press -- 50 x 8 x 3 --> 70 x 12 x 3 *unsure of max
- Back Flies -- 40 x 10 x 3 --> 80 x 12 x 3 * unsure of max
- Squats -- 160lb x 8 x 5 --> 200lb x 12 x 5
- Dead lifts -- 120lb x 12 x 5 --> 200lb x 12 x 5
- Cardio, Treadmill -- 3 Miles in 30 minutes *this is not a focus, its just something to keep me going I haven't run for 30 minutes straight recently enough to have a current stat.
Some Side notes,
- my weakest muscle is my back,
- my strongest is my legs
- my biggest struggle is not to engage my traps (when I don't mean to), particularly during back and shoulder workouts
