My workout routine.

My wife & I do our weight training at the local YMCA. During the winter months we have also done our cardio training there on stationary recumbent bikes. The winter weather was been too cold and wet, and it got dark too early to ride the EZ3-USX trike. Spring is coming and we will soon be back on the trike.

Our local YMCA has a very well equipped fitness center with numerous free weight benches & racks, Olympic weight sets, dumbells, plate loaded leverage machines, double pulley racks, and Cybex cable machines. Our routine at the Y so far has been done only on the Cybex VR & VR2 cable machines. We have free weights and dumbells at home to supplement our workout, and for when we cannot get to the gym.

FITNESS ROUTINE: Three days a week - usually Tu, Th, Sat. Any three days is ok as long as they are not consecutive.

All exercises are done in 3 consecutive sets of up to 12 reps with 1.5-2 minutes rest between sets. When an exercise can be completed with 12 reps in all three sets for three consecutive workouts, then the weight is increased and the process repeated. We use workout cards from ExRx.net to record and track our progress.

Machine exercise - Muscles worked

Seated Rowing - Delts & Traps

Seated Chest Press - Pecs, Delts & Triceps

Leg Extensions - Quads

Leg Curls - Hamstrings

Lat Pulldowns - Rhomboids, Lats, Biceps

Pec Flys - Pectoralis

Abdominal machine - Abs (stomach)

Back Extension machine - Erector Spinea (Lower Back)

Rotary Torso machine - Obliques

Supplementary Exercises: DB (dumbell) Shrugs
DB Concentration Curls
Barbell EZ Curls
DB Tricep Kickbacks
DB Side Lateral Raise
DB Front Lateral Raise
DB Seated Press
Forearm grippers (These are 80# and 100# forearm & grip trainers from Ironminds.com)

Want to email me? Please be certain you include the words trike or fitness somewhere in the subject line. This is for spam filtering purposes. My email sorts the good stuff from the garbage by looking for certain key words in the subject line. Without it, your email is likely to wind up deleted unread.

My email is jimball@yellowjacketsystems.com

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