Thursday, December 31, 2009

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!!!

Tuesday, December 29, 2009

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

Monday, December 28, 2009

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

Sunday, December 27, 2009

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!!

Thursday, December 24, 2009

Merry Christmas

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

Wednesday, December 23, 2009

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

Tuesday, December 22, 2009

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

Monday, December 21, 2009

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

Sunday, December 20, 2009

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