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Don’t Let a Bad Day Hold you Down

Don’t Let a Bad Day Hold you Down

Unfortunately, I had a bad start to my day. This is not an excuse to miss the gym, but I did not get the proper nutrition today. I am going to skip today, but I made my plan for the rest of the week. My goal this week is to stay focused and complete my workouts.

Tuesday – Shoulders, Chest and Triceps

  • 5 minute warm-up on the treadmill – walk or jog
  • Barbell bench press (wide grip): 3 sets of 10 –12 (Chest, Triceps & Shoulders)
  • Dumbbell flyes on incline bench: 3 sets of 10–12 (Chest & Shoulders)
  • Cable cross over: 3 sets of 10–12 (Chest)
  • Dips on a bench (using a dumbbell or plate): 3 sets of 10 –12 (Chest & Triceps)
  • Overhead triceps press with a dumbbell: 3 sets of 10–12 (Triceps)
  • Skull crushers: 3 sets of 10–12 (Triceps)
  • Arnold press: 3 sets of 10–12 (Shoulders)
  • Pec Deck Machine – Reverse Flyes : 3 sets of 10–12 (Shoulders)
  • Standing one arm lateral raise with dumbbells: 3 sets of 10–12 (Shoulders)
  • End with 5–10 minutes of stretching

 

Wednesday – Legs & Calves

  • 5 minute warm-up on recumbent bike
  • Barbell squat (shoulder width stance): 3 sets of 10–12 (Quads)
  • Walking barbell lunges (short strides): 3 sets of 10–12 (Quads)
  • Abductor: 3 sets of 10–12 (Glutes)
  • Seated hamstring curl: 3 sets of 10–12 (Hamstrings)
  • Single leg deadlift with barbell on bench: 3 sets of 10–12 (Hamstrings & Glutes)
  • Butt blaster (donkey kick machine) or push-downs on the Gravitron Machine: 3 sets of 10–12 (Glutes)
  • Sumo squat with dumbbell: 3 sets of 10–12 (Glutes & Hamstrings)
  • Standing calf raise: 3 sets of 10–12 (Calves)
  • Seated calf raise: 3 sets of 10–12 (Calves)
  • End with 5–10 minutes of stretching

 

Thursday – Rest Day

Be sure to add a rest day to the middle of your week. You may be sore and your muscles need time to repair and grow.

Friday – Back, Biceps and Abs

  • 5 minute warm-up on the treadmill – walk or jog
  • Wide grip lat pull down: 3 sets of 10–12 (Back)
  • Seated cable row: 3 sets of 10–12 (Back)
  • Hyperextension holding a weight: 3 sets of 10–12 (Back)
  • Alternating dumbbell curls: 3 sets of 10–12 (Biceps)
  • Preacher barbell curl: 3 sets of 10–12 (Biceps)
  • Plank: 3 sets of 20 seconds (timed) (Abs)
  • Captain’s chair leg lifts: 3 sets of 15 (Abs)
  • Stability ball crunch: 3 sets of 30 (Abs)
  • Side hip raise on floor: 3 sets of 10–15 (Abs)
  • Cardio for 30 minutes on the step mill, elliptical or walking uphill on the treadmill
  • End with 5–10 minutes of stretching

 

Saturday – Legs & Calves

  • 5 minute warm-up on recumbent bike
  • Single leg hamstring curl: 3 sets of 10–12 (Hamstrings)
  • Stiff leg deadlifts: 3 sets of 10–12 (Hamstrings & Glutes)
  • Sumo Squat: 3 sets of 10–12 (Hamstrings & Glutes))
  • Leg press (shoulder width): 3 sets of 10–12 (Quads, Hamstrings & Glutes)
  • Barbell squat (wide stance): 3 sets of 10–12 (Hamstrings & Glutes)
  • Single-leg leg extensions: 3 sets of 10–12 (Quads)
  • Seated calf raise: 3 sets of 10–12 (Calves)
  • Standing calf raise: 3 sets of 10–12 (Calves)
  • End with 5–10 minutes of stretching

 

Sunday – Shoulders & Cardio

  • 5 minute warm-up on the treadmill – walk or jog
  • Military dumbbell press on straight back bench: 3 sets of 10–12 (Shoulders)
  • Seated bent over lateral raise (palms down): 3 sets 10–12 (Shoulders)
  • Front deltoid raises open to a “T”: 3 sets of 10–12 (Shoulders)
  • Pec Deck Machine – Reverse Flyes: 3 sets of 10–12 (Shoulders)
  • Cardio: 30 minutes on the elliptical, step mill or walking uphill on the treadmill
  • End with 5–10 minutes of stretching

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