Bill Phillip's | Transformation

Fitness ~ Week 1

6/30/08 ~ Day 1 ~ LBWO

Quads ~ Leg Extension

12 x 30, 10 x 35, 8 x 40, 6 x 45 ~ 12 x 40

Leg Press ~ 12 x 105 (increase this next time)

Calves ~ Using Legpress 

12 x 30, 10 x 45, 8 x 60, 6 x 75 ~ 12 x 45

Seated Raises ~ 12 x 25 (increase this next time)

Hamstrings ~ Seated

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40

Deadlift ~ 12 x 40

Abduction

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40 ~ 12 x 40 and hold for 20 seconds

Adduction

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40 ~ 12 x 40 and hold for 20 seconds  

7/1/08 ~ Day 2 ~ HIIT

Treadmill Workout

Warmup @ 3.0 @ incline of 10

3.5, 4.0, 4.5, 5.0 @ incline of 10 ~ Repeat this 3 times more

6.0 really fast for a minute ~ 3.0 cool down  

7/2/08 ~ Day 3 ~ UBWO

Chest ~ Db Presses

12 x 10, 10 x 12, 8 x 15, 6 x 20 ~ 12 x 15

Flyes ~ 12 x 10

Back ~ Lat Pulldown (Freemotion machine)

12 x 30, 10 x 35, 8 x 40, 6 x 45 ~ 12 x 40

Seated Rows ~ 12 x 60

Tris ~ Pushdowns

12 x 40, 10 x 50, 8 x 60, 6 x 70 ~ 12 x 50

Overhead Presses ~ 12 x 15

Bis ~ Db Curls

12 x 10, 10 x 12, 8 x 15, 6 x 15 ~ 12 x 10

Hammer Curls ~ 12 x 10

Shoulders ~ Presses  (Freemotion machine)

12 x 10, 10 x 15, 8 x 20, 6 x 25 ~ 12 x 15

Upright Rows ~ 12 x 50

7/3/08 ~ Day 4 ~ HIIT

NordicTrack Workout

Warm up 3.0

5.0, 6.0, 7.0 ,8.0, repeat this 3 more times

5.0 really really fast ~ 3.0 cooldown

7/4/08 ~ Day 5 ~ LBWO

Had to improvise, the gym opened late due to the 4th of July Holiday!

Squats

12 x 0, 10 x 10, 8 x 12, 6 x 15 ~ 12 x 0

Plie Squats ~ 12 x 10

Walking Lunges

12 x 0, 10 x 10, 8 x 12, 6 x 15 ~ 12 x 0

Deadlift ~ 12 x 30 (using dumbbells)

Calves

12 x 0, 10 x 10, 8 x 12, 6 x 15 ~ 12 x 0

Raises on tiptoes on floor ~ 12 x 0

7/5/08 ~ Day 6 ~ HIIT

NordicTrack Workout

3.0 Warmup

5.0, 6.0, 7.0, 8.0 ~ Repeat this 3 more times

5.0 really fast, 3.0 cooldown

7/6/08 ~ Day 7

Free Workout Day!