Q. I would like to work out my upper body one day and my lower body the next. Can you give me a workout for each day?
A. Of course I can!
Upper body workout
3 sets of 12 reps
Warm-up and stretch
Bench press or barbell press, flat bench
Incline d-bell press
Lat pull down
One arm d-bell row
D-bell shoulder press
Barbell biceps curls
One arm triceps kick backs
Crunches ó 3 sets of 25 reps
Obliques ó 3 sets of 20 reps
Lower body workout
3 sets of 12 reps
Warm-up and stretch
Squats
Lunges
Lunge squats
Leg extensions
Leg curls
Adductors
Abductors
Calf raises (seated or standing)
You can change your sets and reps. I like to change it up like:
2 sets of 15 (medium weight)
3 sets of 10 (heavy weight)
4 sets of 8 reps (Heavy weight)
1 set of 25 (light weight)
Make sure you stretch after your workouts.
Also, don’t forget that your body parts need 48 hours to recover from a weightlifting workout.
Add cardio, flexibility and a healthy eating habit to complete a healthy lifestyle.
I hope everyone had a great New Year’s and have set reachable goals for their New Year’s resolutions!
Contact Ester Hoeben with health and fitness questions at 704-636-0111 or ehoeben@ rowan ymca.com.