Transform Yourself Challenge Week 4 update

This has been a busy week for me with school ending so I end of doing some of the workouts on the rest days and having rest days on the workout days due to be exhausted from the end of the school year stuff that must get done at work.

Day 1: shoulders and abs

1) smith machine military press. 3 sets used 20 pounds for 15 reps, 40 pounds for 12 reps and 50 pounds for 10 reps.

2) one-arm dumbbell lateral raise 3 sets used 15 pounds for all three sets one set at 15 reps, 12 reps and 10 reps.

3) cable front raise 3 sets used 22.5 for 15 reps 27.5 for 12 reps and 27.5 for 10 reps.

4). reverse pec-deck flye 3 sets and used 40 pounds for all three sets one set at 15 reps, 12 reps, 10 reps.

5).abs exercise which was a tri set; exercise ball crunch, lying leg lift and dumbbell oblique crunch (used a 10 pound weight for this exercise) 3 sets of 15 reps of each exercise.

Day 2: chest and biceps

1) machine chest press: 3 sets used 4o pounds for 15 reps, 50 pounds for 12 reps and 60 pounds for 10 reps.

2) cable crossover: 3 sets and used 15 pounds for all three sets one set had 15 reps, 12 reps and 10 reps,

3) exercise ball push up: 3 sets with 15 reps, 12 reps and 10 reps for some reason these seemed very hard to do the day that I had done this workout.

4). cable curl: 3 sets 40 for the 15 reps, 45 for 12 reps and 5o for 10 reps,

5). cable hammer curl: 3 sets used 40 for 15 reps, 45 for 12 reps and 50 for 10 reps.

6) seated alternating dumbbell curl: using the free weights 10 pounds for 15 reps, 15 for 12 and 10 reps.

Day 3: Legs

1) leg press: 3 sets used 135 pounds for 15 reps., 145 pounds 12 reps and 10 reps.

2) split squat: 3 sets of 15,12,10 reps on each leg.

3) leg extension: 3 sets used 40 pounds for all three reps 15,12,10

4) leg curl: 3 sets used 40 pounds for all three reps 15, 12, 10

5) exercise ball hamstring curl: 3 sets of 15, 12, 10 reps,

6) seated calf raise: 3 sets , used 20 for 15 reps, 25 for 12 reps and 30 for 10 reps.

I did this workout three hours after running a 5K race. Note to Christy it only makes your leg workout harder when you do this..

Day 4: back and triceps

1) wide grip lat pulldown : 3 sets used 40 pounds for 15 reps, 50 pounds for 12 reps and 60 pounds for 10 reps.

2) standing one arm cable row: 3 sets used 40 pounds for 15 reps, 50 pounds for 12 reps and 60 pounds for 10 reps.

3) reverse grip low cable row: 3 sets used 40 pounds for 15 reps, 50 pounds for 12 reps and 60 pounds for 10 reps.

4) pushdown: 3 set used 40 pounds for 15 reps, 50 pounds for 12 reps, and 60 pounds for 10 reps.

5) cable kickback: 3 sets used 10 pounds for all three sets and did 15 reps, 12 reps and 10 reps. (this one was extremely hard for me today)

6) seated dumbbell overhead triceps extension: 3 sets used 10 pounds for 15 reps, 15 pounds for 12 reps and 20 pounds for 10 reps.