Rachael's Before Pictures

 Week of Training!

The Workout
Rachael's wedding day is May 22, 2010.  She has less than 6 months to get ready for her special day.  Her training will consist of doing various workouts six days per week, with one day of rest.  She has have 4 – 6 days of strength training & cardio. Rachael's goal is to increase muscle mass, tone her arms and shape-up her upper body for her strap-less wedding dress. 

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Body Part  

Exercise

Sets

 Reps

Legs

Walking Lunges

3-4

 15-20

Leg Press

3

 15, 12, 10

Leg Curls

3

 15, 12, 10

Chest 

Chest Press

3-4

 12, 10, 8

Push-ups

3

 10-12

Back

Lat Pull-Down

3-4

 12, 10, 8

Pull-ups with Smith Machine

2

 10-12

Arms 

Bicep Curls

2

 12-15

Triceps Press

2

 12-15

Abs

with Ab Coaster

3

 10-15

Cardio

Treadmill or Ellipitical 30 -45 minutes at 75%-85% MHR