Friday's Workout

Back/Triceps
1) Run at fast pace on treadmill for 12 minutes
2) Lat Pull Down. Superset with Bent over row
3 sets of 12. On third set do 2 drop sets after each exercise
3) DB Shoulder Press Superset with Shrugs
3x12. (shrugs should be heavy dumbbells)
4) Dips
4 sets to failure
5) Tricep push downs
4 sets to failure
6) Abs
Hanging leg lifts (3 sets to failure)
Next two exercises done on medicine ball
1) Lay back on ball with hips hanging just off the ball. Take left knee to right elbow. Repeat with opposite leg and elbow. 15 reps each leg
2) Take both arms and reach back stretching abs, then roll up keeping arms straight. (should be a tight crunch on way up and tight stretch on way down.
20 reps
Repeat both exercises for 2 sets total

Thursday Workout

Chest and Biceps
1)25 minutes on stair master. (fast pace, push yourself!)
2)Alternating DB bench press
Start with both arms extended and bring down right arm slowly then press up, then repeat with left arm. (arm not lifting should always be up)
Superset with pullups
4 sets. 8-12 reps each exercise
3)Flys superset with pushups
3x10 on flys and pushups to failure.
4)3 set biceps routine
1)Straight one arm curl, alternating arm. 10 reps. 2) Superset with incline biceps. Lay on incline bench. Arms extended out at 45 degree angle (elbow should be by rib cage, 10 reps. 3) hammer curl alternating arms (start with both arms to sides, curl up right arm, then back down slowly. Repeat with Right arm, do this while still on incline bench). Go to failure!!
That's 3 exercises which is one set. 3 sets total!!!

Wednesday Workout

Legs!
1)Put treadmill on steep incline. Sprint the last 20 seconds of every minute for 20 minutes.
2)Squats.
4x8
3)Leg Press
3x12
4)Leg Extension super set with leg curls
3x12
5)Abs
Lay on decline bench
30 full situps
30 russian twists
15 stretches. In decline position extend hands all the way back. Then do half situp with hands extended

Tuesday's Workout

Back/Triceps
1)Run on treadmill for 12min (has fast as possible). Really try to get the heart rate up!
2)Super Set Lat Pull Down with rows (probably connected to lat pull down machines)
3 sets of 12 reps. On set 3 on both exercises do 2 drop sets. (drop set is where you lower the weight and do to failure)
3)Super Set shrugs with lateral shoulder raise
3x12 each exercise
4)Dips 3 sets to failure
5)Tricep pushdown 2x10 plus two drop sets after second set. Blow them out!
6)Abs.
Lay flat on back. Extend legs and crunch up bringing legs to stomach. 30 reps
V-Ups 25reps
Toe Touches-25 reps
3 sets

Monday's Workout

Chest and biceps
1) Put treadmill on incline and sprinting pace.
Sprint for 20 seconds, do 25 pushups ( do more if easy), do 12 reps of curls with straight bar
Repeat for 25 min
2) Dumbbell incline 10 reps
Curls with curl bar for 12 reps
Repeat for 3 sets
3) Abs
Lay on decline bench.
30 situps ( use weight if can)
30 Russian twists
30 toe touches
4sets!!

Merry Christmas

Get in a good jog. 35-45min.
Enjoy time with friends and family!!

Thursday

Chest and Biceps

1) Run for 10 minutes as fast as possible

2) DB Bench super set with pullups

4x to failure on both. Minimum of 15 reps on bench on each set. For pullups do 3 negatives when you get to failure (slow 5 count on weigh down)

3) DB Flys, Super set with pushups

DB flys 3x15, Pushups 3x to failure

4) 21 Count Curls.

Use curl bar. Curl up to halfway point of a full curl. 7 reps. Then 7 curls starting from top and going down half ways. Then 7 full curls.

3 Sets

5) Sit ups

Vups 20x

Russian twists 30

Lay flat with both legs off the grounds and pull right knee to left elbow. (Squeeze tight and concentrate on your lower abs. Alternate between legs. 15 reps each leg

Repeat Abs circuit 3x

Wednesday

Treadmill Sprints/Shuffle

1)Put treadmill at steep incline.

Sprint the last 20 seconds of every minute for 20min

2)Lower incline slightly and slow speed down

Shuffle sideways for 1o seconds, flip and shuffle facing the other direction (the more you bend your knees the more it will work the legs.

Rest 30 seconds, then repeat 5 shuffles each way

3)Backpedal on treadmill slowly bending knees as much as possible. This should be done very slowly and carefully. Again the more you bend your knees the more it will work your legs.

Do for 15 seconds, rest 30 seconds.

Repeat for 3 sets

4) Squat jumps. Bend knees and jumps straight up. Do 10 jumps. Rest 15 seconds. 3 sets

5) Abs.

Lay on a decline bench where your feet are locked in. Lay all the back and do full sit ups 30 reps. Then Russian Twist for 20 reps. Then touches. (All done on decline bench, the higher your feet are above your head, the harder it is)

Repeat for 4 sets

Tuesday Workout

Shoulder/Back/Triceps

1)StairMaster 20min as fast as possible (should be soaked when done)

2)Pull ups (palms down). 8-12reps (if you can't do 8reps, do lat pull downs)

Seated Row (back straight and pull weight towards chest) 10reps

Repeat 3x. On third set of each do 2 drop sets (that's where you do the set then lower the weight and do 1o more reps). Thats two drops sets for Lat Pull Downs and Seated Row

3)High Pulls with straight bar. 10 reps

Dips to failure

Repeat 3x

4)Shoulder Press to failure

Tricep pull down to failure

Drop set after third set!!!

Repeat 3x

5) Abs

Hanging leg raises. (hang from pull up bar and lift legs up, then lift at angle, then lift opposite angle. Thats 1 rep. Do 15

Repeat 3x

12/21/09

Chest & Biceps

1) Stairs 30min

2)Flat dumbell press 8-12 reps.

Pull ups to failure

Repeat 4x

3)Dumbbell Incline 8-12 reps

Straight Bar Curl 10 reps

Repeat 3x

4)Dumbbells Flys 8-12 reps

Preacher Curls 10 reps

Repeat 3x

5)Abs

50 legs throws (legs straight, raise up and down, while throwing arms forward

50 Russian Twists

50 Scissor kicks

30 toe touches

Repeat 3x

Great Workout

Exercise 1
Gassers- run 40yds there and back (1) 3x with no rest in between
Squat jumps- Start in a quarter squat position and jump up extending arms up in the air 12x
Push ups (as many as possible)
Repeat circuit 4x

Exercise 2
Mountain climbers-Start in push up position with one foot staggered in front of the other. Then switch leg positions in one movement(2o reps)
Lateral shoulder raises- take dumbbells in each arm and raise them from your hip to shoulder height(palms down) 12 reps
Dumbbell curls (12 reps each arm)
Repeat 4x

Great Workout

Form a square. (Use cones or whatever if available)
Each cone is 10yards apart

Exercise 1:
Sprint to first cone
Then shuffle to next cone touching the ground with your hands twice
Back peddle to third cone
Then shuffle to 4th cone touching the ground with your hands twice
Repeat 1 more time
Go directly into push ups(as many as you can do)

Repeat 4x (45 second rest in between sets)

Exercise 2
One leg squats (8-12) reps each leg
Db curls (10reps each arm)
Repeat 3x (45 second rest in between sets)

Great Workout

(REPEAT EXERCISES ONE AFTER THE OTHER. NO BREAK!)

Exercise 1: Gasser
Sprint 30 yards and back
3x (there and back is 1)

Exercise 2: Walking Lunge
Lunge 3o yards and jog back

Exercise 3: Quick Feet
Find or imagine a line in front of your feet. Step back and forth over line alternating feet as fast as possible for 30 seconds

Exercise 4: Push Ups
Do as many as possible. Try to slow your heart rate down while doing these!

Take 45 second break!

REPEAT EXERCISES 1-4 4X! WITH 45 SECOND BREAK.

HAVE FUN!