For the whole of week 6, Rabbani hasn't had any leg workout exercises planned for him due to his strained quadriceps but on Thursday, he told me that that the pain on his quads has subsided and he felt good when he went for a jog. Great! :)
Friday
Shoulders + Triceps + Chest
On Friday, we target the muscle groups that we didn't touch on earlier in the week. Rabbani completed sets of:
Shoulders
Lateral Raises (Dumbbells) - 3x 12reps
Upward Rows (Ez Curl Bar) - 3x 12reps
Triceps
Triceps Extensions (Machine) - 3x 12reps
Overhead triceps extensions (Dumbbell) - 3x 12reps
Chest
Bench Press (Olympic Bar) - 3x 12reps
Chest flys (Dumbbells) - 3x 12reps
Each exercise was performed with minimal rest in between sets. (min 30s rest)
Completed the workout with 10x 30s Elbow planks (Core stabilizer).
So far we have completed 6 weeks of training, mainly in the gym. For week 7, I will include more aerobic workouts and outdoor workouts e.g. (Running, bodyweight circuit training, Fartlek sessions etc.)
Keep fit and stay fit!,
-fuad
Friday
Shoulders + Triceps + Chest
On Friday, we target the muscle groups that we didn't touch on earlier in the week. Rabbani completed sets of:
Shoulders
Lateral Raises (Dumbbells) - 3x 12reps
Upward Rows (Ez Curl Bar) - 3x 12reps
Triceps
Triceps Extensions (Machine) - 3x 12reps
Overhead triceps extensions (Dumbbell) - 3x 12reps
Chest
Bench Press (Olympic Bar) - 3x 12reps
Chest flys (Dumbbells) - 3x 12reps
Each exercise was performed with minimal rest in between sets. (min 30s rest)
Completed the workout with 10x 30s Elbow planks (Core stabilizer).
So far we have completed 6 weeks of training, mainly in the gym. For week 7, I will include more aerobic workouts and outdoor workouts e.g. (Running, bodyweight circuit training, Fartlek sessions etc.)
Keep fit and stay fit!,
-fuad
0 comments:
Post a Comment