Saturday, December 15, 2012

This week's workout

I've been asked to show my workouts for this week.  This is my planned workouts for the next week if any of you are dumb enough to try it out. 

You will note these workouts do not include any crunches, planks, or accessory exercises…  they get done several times during my Pilates and stretching routines.  These workouts are not the only thing I do, just the main part.

And eating wise… My diet is everything.     

Workout1 (Sunday-LEGS)
Ss1 (5 sets, 20 reps)
            Jefferson Squats (light)
            Butt Busters
Ss2 (10 sets, 20 reps)
            Leg Press
            Calf Press
Ss3 (10 sets, 20 reps)
            Leg Curl
            Hip Ab
Ss4 (10 sets, 20 reps)
            Leg extension
            Hip Ad
Squats (Ramp up 5x10, close with drop sets)
Walking Lunges x100-weighted

Workout2 (Monday-Chest/Arms)
Bench Press (Ramp up 5x5 sets)
Ss1 (10x10)
            Dumbbell Press (10x10
            Dumbbell Incline Press
Ss2 (10x20)
            Triceps Kickbacks
            Alt Incline Bicep Curl
Ss3 (5x10)
            Skull Crushers
            Preacher Ez Curl
Ss4 (5x10)
            Cable Machine Triceps Press downs
            Barbell Front Raise
Ss5 (5x10)
            French Press
            Reverse Curl

Workout3 (Wednesday-Back)
Dead lift (ramp up 5x5 sets)
Straight leg dead lifts (ramp up 5x5 sets)
Pull ups (to failure 10 sets)
Bent over rows (5x20)
Reverse Fly (10x20)
Lat pull down (5x20)
Back Extension Machine (3x20)
            Straight Arm Front Lat Pulldown 10x20
            Trap Shrugs 10x20

Workout4 (Friday-Shoulders)
Ss1 (5x10)
            Dumbbell overhead Press
            Dumbbell Lateral Raise
Ss2 (5x20)      
            Dumbbell Fly
            Dumbbell Reverse Fly
Cable Fly (5x20)
Cable Reverse Fly (5x20)
Cable Front Raise (3x20)
Cable Upright rows (3x20)
Ss3 (5x10)
            Wrist Curls
            Reverse Wrist Curls

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