Phase one of my next 30 days, slow and easy with lots of rest and healthier food choices ahead.

Day Type Exercise Sets Reps Duration Distance
1 Strength Dumbbell squat 3 10 30 min na
1 Strength Dumbbell deadlift 3 10 30 min na
1 Strength Bent over rows 3 10 30 min na
1 Strength Bench press 3 10 30 min na
1 Strength Lateral raises 2 8 30 min na
1 Strength Dumbbell curls 2 8 30 min na
1 Strength Lying dumbbell extensions 2 8 30 min na
2 Cardio Exercise bike na na 60 min Pace Dependent
3 Strength Lunges 3 10 30 min na
3 Strength Hamstring curl 3 10 30 min na
3 Strength Deadlifts 3 10 30 min na
3 Strength Military Press 3 10 30 min na
3 Strength Dumbbell Flys 2 8 30 min na
3 Strength Hammer Curls 2 8 30 min na
3 Strength Seated Dumbbell extensions 2 8 30 min na
4 Cardio Exercise bike na na 60 min Pace Dependent
5 Strength Dumbbell step up 3 10 30 min na
5 Strength Deadlifts 3 10 30 min na
5 Strength Dumbbell rows 3 10 30 min na
5 Strength Reverse grip dumbbell press 3 10 30 min na
5 Strength Rear delt fly 2 8 30 min na
5 Strength Zottman curls 2 8 30 min na
5 Strength Close grip dumbbell press 2 8 30 min na
6 Rest day na na na na na
7 Hike nan na na Pace Dependent 5 to 10 miles