Starting today, I need to spend less time at the gym, so I need to institute a program that will be efficient and provide a thorough workout for both my musculature and and my cardiorespiratory system. We’re going upstairs/ downstairs without stopping. Here goes:
Protocol: AMRAP = As many reps as possible
Legs – Quads – Cable squats
Back – Lat pulldowns, seated rowing
Chest – Bench press, dumbbell flyes
Legs – Hamstrings
Shoulders – Lateral raises – Reverse flyes (rear delts)
Legs – Calves
Biceps – Dumbbell curls
Triceps – Cable pushdowns
Repeat for a total of three circuits.
Total time: 46 minutes.
Heart rate: 128 bpm.
Nap. Total time 51 minutes
Resting heart rate upon awakening; 54 bpm.
Have a nice day.