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