Samara Donald is: The Gym Coach

Make the most of your workout!

Muscle build re-boot workout week

All right it’s been about 6 weeks since I stopped seriously weight training. Why the break? Well I was training for my 5th half marathon! And was busy with logging miles, though I always cross train, there no time for a *real* weight training routine. Now that that’s over, I’m back at it!

thought I’d share my 1st week back plan, for anyone who’s been in a slump and getting back at it. For the next few posts, I’ll share each individual workout:


SUN — Biceps, Back, 45 min cardio (15 eliptical, 15 bike, 15 incline treadmill walk)

MON — Yoga (60 minutes power hot)

TUE — Legs (back): Hamstrings, Glutes, Calves (with plyometric intervals)

WED — 60 minute Cycle class + Triceps, Abs

THUR — Shoulders, Chest, Abs + 45 min cardio (same as Sunday)


SAT — Legs (front/side): Quads, Outter/Inner thigh (with plyometric intervals)


I’ll likely follow this pattern for 2-3 weeks.

..stay tuned for the workouts!



2 comments on “Muscle build re-boot workout week

  1. Pingback: Muscle build day 1: Biceps/Back workout « TheGymCoach Blog

  2. Pingback: Muscle Build Day 2: Yoga « TheGymCoach Blog

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This entry was posted on February 20, 2012 by in fitness.
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