My BFL Workouts
 

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..

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?

Aches
 

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

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