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Living is a pain in the backside. You have to work at it. Dying is easy. -- Jack La Lanne (longtime fitness and diet guru)
Free Daily Fitness Plan (DFP) for Friday, 07-03
THIS IS YESTERDAY'S DFP. TODAY'S IS NOT YET AVAILABLE.
Daily Exercise Plan:
Daily Eating Plan:
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Prior Days DFPs
Interested in seeing what some of the prior DFPs look like? Here are the most recent 2 weeks' DFPs, just in case you missed one or wonder what the workouts look like over time.
| Date | Exercise Plan | Eating Plan |
|---|---|---|
| 2009-06-29 | Warm up + cardio - (10 minutes) Lunges - 3(10) Incline Dumbbell Press - 3(10)(10) Bent Over rows - 3(10)(10) Arnold Press - 3(10) Captain's Chair Leg Raises - 3(*) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-06-28 | OFF | FREE |
| 2009-06-27 | Cardio only - 30+ minutes | MAINTAIN |
| 2009-06-26 | Warm up + cardio - (10 minutes) Squats - 3(10) Bench Press - 3(10) Pullups - 3(10) Lateral Raises - 3(10) Ab Crunch - 3(*) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-06-08 | OFF | MAINTAIN |
| 2009-06-07 | Cardio Only - 30+ minutes | MAINTAIN |
| 2009-06-06 | Warm up + cardio - (15 minutes) Incline Dumbbell Press / Incline Flyes - 4(8)(12) Dips - 3(10) Arnold Press - 3(12) Bent Over Lateral Raise - 3(10) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-06-05 | OFF | MAINTAIN |
| 2009-06-04 | Warm up + cardio - (10 minutes) One Arm Dumbbell Rows - 3(10) Seated Narrow Grip Cable Row - 3(12) One Arm Cable Pulldown - 3(8) Preacher Curls - 3(10) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-06-03 | Warm up + cardio - (15 minutes) Squats / Bicycle Kicks - 4(8)(*) Leg Extensions / Leg Curls - 3(8)(8) Standing Dumbbell Calf Raise / Ab Crunch - 3(20)(*) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-06-02 | OFF | FREE |
| 2009-06-01 | Cardio Only - 30+ minutes | MAINTAIN |
| 2009-05-31 | Warm up + cardio - (10 minutes) Decline Dumbbell Press - 4(8) Pec Deck Flyes - 4(12) Military Press - 3(10) Cable Lateral Raise - 3(10) Cool down and stretch - (10 minutes) |
MAINTAIN |
| 2009-05-30 | OFF | MAINTAIN |
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