My BFL Workouts

[Decosta122]

Day 1
--------

UBWO

Chest - Barbell Bench Press(on floor, no bench)

12/10
10/20
10/30
10/40
12/45
12/20

Dumbell Flyes - 12/20

Shoulders - Standing Barbell

12/10
10/10
8/20
6/20
12/20

Bent Over Raises - 12/15

Back - Trying to find exercises that don't require a bench

Triceps - Dumbell Extensions

12/15
10/15
8/15
6/15
12/15

Bench Dip - 2/BW (even lucky i got 2 out,triceps were burning)

Biceps - Standing Barbell Curls

12/30
10/35
8/35
6/35
12/35

Hammer Curls - 12/11


Day2
-----------

Aerobic - Running on the spot,around the house, and up and down stairs carrying a big water bottle - 18 minutes, 2 minutes walking.


Day 3
-------

LBWO

Barbell Squats - Wanted to do it properly,so kept a constant weight.

12/20
10/20
8/20
6/20
12/20

Dumbell Squats 12/15


Hamstrings - Dumbell Lunges(never realised how much it hits them)

12/15
10/15
8/15
6/15
12/15

Straight Leg - 12/15

Angled Calf

12/15
10/15
8/15
6/15

One leg Calf 12/15


Abs - Used an ab roller to hit oliques(both interior and exterior) and did crunches.

12 reps for each part,rest then repeat 4 more times


P.S - My goal is to get a nice solid back and trunk..

[judy130]

Sounds great! I only started yesterday and am already feeling good about it. I started with 2.5, 3, 4 and 5lb weights so have a long way to go. Are you aching today?

[Decosta122]

Yes, still aching in places......


yesterday did LBWO, and my calves are still aching..But other than that I'll hope I'll see results...


I brought a protein powder so that I could try and get to the 6 meal a day limit.


Hows your training going

[judy130]

Yes, going very well. I re-started on 29th April as I felt I hadn't got the hang of all of it - so much information to take in!

Now started on week 3 and really enjoying it. It's ages since I have felt so committed to exercise and not missed a day........ hopefully it will stay with me till week 12.

Judy