Dean’s Weights Workout Plan – April ’06

Sam Macdonald designed this workout plan for me when Lynn and I had our fitness meeting and skinfold measurements done. This is the plan I am starting in April.

Dean's Weights Workout Plan - April '06 Workouts

Going through the weight plan with Sam Macdonald

Day 1

Warmup – 15 mins incline treadmill walk

Weights – do each circuit 3x

20 Reverse Lunges (alternating)
10 Modified Pushups (can do against wall, bench, or on knees)
10 Supermans

10 Squats (touch but to bench)
10 Seated Row
30s Plank

10 DB Shoulder lateral raise
15 Crunches (hands to knees)
16 alternating bicep curls

Day 2

Warmup – 15 mins stationary bike (moderate resistance, bike farther every week)

Weights – do each circuit 3x

10 Stiff Leg Deadlifts
10 Lat Pull downs
10 Supermans

10 Squats
10 DB bench press
30s Plank

20 resistance band side walk (10 each direction)
10 DB Shoulder press
15s Modified side plank (each side)
10 Tricep Extensions

Repeat staring with Day 1

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