Sunday, April 7, 2013

DAY 7 - PM *CARDIO GAME + Bi's/Tri's/Calves

203
14.8 %BF


After speaking with Dex I got amped up and decided to take his advice...
Starting with hitting arms again, then cardio. I got bored with cardio so made a game. Try it out and win some free BSN samples! :)

Bar curls 95 x 15
(All the way down, stretch, rest 2 sec between reps to complete 15)

Cable Tri Ext
X 5 go up in weight
X 5 go up again
X 5 up

Side Raises
35 x 15
Cable 1 Arm Tri Rope Ext
X 15


Rear Delt Machine x 15
Preacher Curl x 15

Seated Calf Raise x 20

Treadmill Lv 7 1:00
Lv 8 :30
Lv 10.5 till 3.33 Miles

Rest till .5 Miles

ROUND 2
Speed 8 - 30 sec
9 - 30 sec
11 - 30 sec till .66 Miles

Rest till .75 miles

ROUND 3
Hit Speed 7
then immediately hit Incline 15
Run till .9 Miles

Take speed to 3 and WALK out the rest uphill.

TRY the CaRdIo CHALLENGE!!!

*****Winner gets a FREE 2 WEEK SUPPLY of the BSN SUPPLEMENT OF CHOICE*****

Show me a picture of your time at the end. I know how long it took! :)
If the Speeds or Inclines are too high, take them down 1 , 2 , or 3 notches.