“Get Buff”- Day 23
Today’s workout is a circuit style lifting workout. What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.
For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently. The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.
Workout:
| Workout | Day #23 |
| “Auxiliary day” | |
| CIRCUIT | very little rest between sets= 15-30 seconds |
| Exercises: | Upper: |
| 1. | Push ups |
| 3×15 | |
| 2. | Tricep extensions |
| 3×10 | |
| 3. | Bicep curls |
| 3×10 | |
| 4. | Shoulder press |
| 3×10 | |
| Lower: | |
| 5. | Leg curls |
| 3×10 | |
| 6. | Leg extensions |
| 3×10 | |
| ABS: | |
| 7. | Old school sit ups |
| 8. | Cats/dogs |
Substitutions:
Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….
Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…
Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…
Leg Curls- dead lifts all varieties, ball leg curls, froggy squats
Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….
NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!
Today’s EXTRA-
AFTER your lifting circuit do the following-
| HEAVY Smith lunges 4×6-8 reps |
Here’s a video- they are for your BUTT!!
Today’s Diet Focus:
NO Carbonation!
Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state. Less stress=more results!
Here’s some cool info on it:http://www.ehow.com/about_6362…healthy-kidneys.html
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Keep us posted on how you are doing by taking a few mins to blog in the rally room. Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…
You can’t do it wrong~ so JUST DO IT!!
Your friend,
Michelle
