My weight now has reduced to 69-70kg from 85. I want to lose another stubborn 5 kgs. Damn very hard...This few weeks i enjoy to eat a lottttt actually. NO Diet, n less exercise..gosh!!! I need to do something and i think i want to write something and plan it all rite now..What i have to do is increase my muscle mass n reduce my fat percentage.To do so, i need to increase my strength training. Still can do high repetitions but not often because i will lose my muscle. So, below is my workout planning for February..
Monday:
conducting aerobic class (Intermediate to advance class)
Bench press, 20-30RM x 3 to 4 sets
Bicep curl 15RM x 3 sets
Triceps dips 12reps x 3 sets
Shoulder press 8-12RM x 3 sets
Military press 8-12RM x 3 sets
fly lateral raise 8-12RM x sets
Push up 10 reps x 3 sets
Tuesday:
Conducting aerobic class
Walking lunges 15RM x 4 sets
Smith Squat 8-10RM x 3 sets
Deadlift 8-10RM x 3 sets
Modified lunges until failure x 3 sets
Wednesday:
Conducting aerobic class
Thursday:
Conducting aerobic class
Friday :
Stiff leg deadlift 10-15RM x 3 sets
Lat pull down 15-20RM x sets
Tricep pulldown 15-20RM x 4 sets
Leg extension 15-20RM x 3 sets
Prone leg curl 15-20RM x 3 sets
Saturday:
Rest
Sunday:
Conducting aerobic class
Bicep curl 15RM x 3 sets
Plank 60-90s x3 sets
Push up 10-12 reps x 3-4 sets
Bench press 20-25RMx 3 sets
Fly 15RM x sets
Closed grip pulldown 15 x 3 sets
I hope i will follow this program...Istiqamah, confident and hardworking!!
