Posted by: lookatmommyrun | February 4, 2010

Chest/ Shoulder Workout w/ Interval Run

Chest

Incline Bench Press – warm up 20 reps- 3 sets 10-12 reps

Incline Dumbbell Flys – 3 sets 10-12 reps

Assisted Dips- 4 sets 10-12 reps

Shoulders

Seated Side Lateral Raises- 3 sets 10-12 reps

Bent Over Lateral Raises- 3 sets 10-12 reps

Cable Side Lateral Raises 3 sets of 10-12 reps on each arm

Dumbbell Shrugs 3 sets of 10-12 reps

Interval Run

0-2 min warm up

2-5 min 5.5 mph

5.7 min 3.8 mph

7-10 min 5.7 mph

10-12 min 3.8 mph

12-15 min 5.9 mph

15-17 min 3.8 mph

17-20 min 6.1 mph

20-22 min 3.8 mph

22-25 min 6.3 mph

25-27 min 3.8 mph

27-29 min 6.5 mph

29-30 min 7.2 mph

Cool Down

Intervals are an excellent way to burn more calories. I use a heart rate monitor while working out which helps a lot so I can tell how hard I am working. If you want to learn more about intervals check out Johnathan Roche. Hope everyone is having a great day!

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