Tuesday, February 15, 2011

Beach Body: Series 1: Part 20

Here's your Beach Body edition. How are you doing so far?
If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Sorry for leaving you like that. I've been working out but haven't been posting lately. Over the weekend I had a great workout with my brother, Jovanni Sierra and my cuz, Raul Mendez. I pretty much raped them! There still soar till this day but they enjoyed my workouts. Anyways got up early today and here is what I did.

Stretch / Oliptical Machine: 15min.
Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.
  • Superset: Hanging Oblique Raises w/ Hanging Knee Raises: 3sets/10-15x
  • Superset: Ab Roller on Barbell w/ Frog Oblique Squats: 3sets/10-15x

Back: 30-35min.
  • Lats:
    • Super Set: Side to Chin Ups w/ One Handed Hang: 3sets/8-10x
    • V-Bar Pull Up: 3sets/8-12x
    • Full Range of Motion Pull down: 3sets/8-12x
  • Middle Back
    • Superset: T-Bar Rows w/ Two hand dumbbell Rows: 3sets/8-12x
    • Alternate Cable Rows: 3sets/8-12x
  • Lower Back
    • Dead lifts: 3sets/8-12x

Biceps: 15-20min.
  • Superset: Dumbbell Curls on Knees w/ Laying Curls: 3sets/8-12x
  • Preacher Curls w/ Dumbbells: 3sets/8-12x

Light Cardio - 15min.

Any suggestions or things you would like to see on this Series? Send me feedback
(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)



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