Workout — Week 4, Day 3

Apr. 21, 2016

Week 4, Day 3

C25K (Treadmill Version)

Week 1, Day 2

00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk

25:00-30:00: Cooldown Walk

Bench Press: 3×10 @ 115

Shoulder Press: 3×10 @ 25s

Barbell Curl: 3×10 @ 50

Barbell Upright Rows: 3×12 @ 50
Lat Pulldowns: 3×10 @ 105

Triceps Pushdown: 3×10 @ 40

Seated Cable Row: 3×10 @ 105

Leg Extensions 3×10 @ 90

Leg Curls 3×10 @ 90

Leg Press 3×10 @ 270

Seated Calf Raises 3×12 45

Walk 30 min. at 3.1 MPH

Author: Mike DeVine

Writer and Editor. History buff. Doing sports things. Film fan. University of Wisconsin-Madison Graduate [B.A. English '06]. @UWAlumni Lifetime Member. View all posts by Mike DeVine