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Current Workout

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Sunday – Chest (Every other week go heavy, off week double reps at 70%) 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps) Bench incline with Smith Machine 3 sets of 10 Decline Dumbbell Press 3 sets 10 reps Incline Dumbbell press 3 sets 10 reps One arm dumbbell Press from flat bench one arm 3 sets 10 reps Seated one arm dumbbell Press3 sets 10 Pulley Cables pulling both together 3 sets of 10 I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching Monday Biceps and triceps 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bent bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15) One Arm Preacher Curl 3 sets of 12 Pulley Curls 3 sets of 10 Wrist Curls 3 sets of 10 Hammer Curls 3 sets of 10 Triceps – 3 sets of scull crusher 10 reps Triceps – Triceps pull downs with pulley 3 sets of 10 Triceps - 3 sets of weighted dips 10 reps Triceps – 3 sets reverse pulley 10 reps Triceps – 2 sets seated presses Reverse curls bent bar I work core exercises between my sets ( 5 different exercises ) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching Tuesday Lat / Back 15 minutes Cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Lat Pulls with Dumbbells 3 sets of 10 Seated Rows 3 sets of 10 Pull ups 4 sets of 10 Seated Lat Pull downs Pulley to Chest 3 sets of 10 Standing Lower lat Pull downs legs bent 3 sets of 10 Smith Machine Lat pull-ups front 3 sets of 10 Pulley – One arm lat pulls 3 sets of 10 I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Wednesday Legs 15 minutes Cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Seated Squats 3 sets 10 legs spread wide Seated Squats legs together 3 sets of 10 Smith Machine Squats with legs spread wide 3 sets of 10 Front Leg extensions 5 sets of 12 Back/Hamstring extensions 5 sets of 12 Deadlifts 5 sets of 10 Calf raisers 3 sets of 10 Calf extensions decline 3 sets of 10 Dumbbell squats 3 sets of 10 I work core exercises between my sets ( 5 different exercises ) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Thursday Chest 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps) Bench incline with Smith Machine 3 sets of 10 Decline Dumbbell Press 3 sets 10 reps Incline Dumbbell press 3 sets 10 reps One arm dumbbell Press from flat bench one arm 3 sets 10 reps Seated one arm dumbbell Press3 sets 10 Pulley pulling both together 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Friday Biceps triceps 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bent Bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15 One Arm Preacher Curl 3 sets of 12 Pulley Curls 3 sets of 10 Wrist Curls 3 sets of 10 Hammer Curls 3 sets of 10 Triceps – 3 sets of scull crusher 10 reps Triceps – Triceps pull downs with pulley 3 sets of 10 Triceps - 3 sets of weighted dips 10 reps Triceps – 3 sets reverse pulley 10 reps Triceps – 2 sets seated presses Reverse curls bent bar I always finish with 15-20 minutes of cardio and do more stretching I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Saturday off Sunday – Chest (Every other week go heavy, off week double reps at 70%) 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps) Bench incline with Smith Machine 3 sets of 10 Decline Dumbbell Press 3 sets 10 reps Incline Dumbbell press 3 sets 10 reps One arm dumbbell Press from flat bench one arm 3 sets 10 reps Seated one arm dumbbell Press3 sets 10 Pulley Cables pulling both together 3 sets of 10 I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching Monday Biceps and triceps 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bent bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15) One Arm Preacher Curl 3 sets of 12 Pulley Curls 3 sets of 10 Wrist Curls 3 sets of 10 Hammer Curls 3 sets of 10 Triceps – 3 sets of scull crusher 10 reps Triceps – Triceps pull downs with pulley 3 sets of 10 Triceps - 3 sets of weighted dips 10 reps Triceps – 3 sets reverse pulley 10 reps Triceps – 2 sets seated presses Reverse curls bent bar I work core exercises between my sets ( 5 different exercises ) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching Tuesday Lat / Back 15 minutes Cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Lat Pulls with Dumbbells 3 sets of 10 Seated Rows 3 sets of 10 Pull ups 4 sets of 10 Seated Lat Pull downs Pulley to Chest 3 sets of 10 Standing Lower lat Pull downs legs bent 3 sets of 10 Smith Machine Lat pull-ups front 3 sets of 10 Pulley – One arm lat pulls 3 sets of 10 I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Wednesday Legs 15 minutes Cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Seated Squats 3 sets 10 legs spread wide Seated Squats legs together 3 sets of 10 Smith Machine Squats with legs spread wide 3 sets of 10 Front Leg extensions 5 sets of 12 Back/Hamstring extensions 5 sets of 12 Deadlifts 5 sets of 10 Calf raisers 3 sets of 10 Calf extensions decline 3 sets of 10 Dumbbell squats 3 sets of 10 I work core exercises between my sets ( 5 different exercises ) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Thursday Chest 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps) Bench incline with Smith Machine 3 sets of 10 Decline Dumbbell Press 3 sets 10 reps Incline Dumbbell press 3 sets 10 reps One arm dumbbell Press from flat bench one arm 3 sets 10 reps Seated one arm dumbbell Press3 sets 10 Pulley pulling both together 3 sets of 10 I always finish with 15-20 minutes of cardio and do more stretching I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Friday Biceps triceps 15 minutes cardio Light stretching Incline Sit-ups Reverse sit-ups pulling legs over head Bent Bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15 One Arm Preacher Curl 3 sets of 12 Pulley Curls 3 sets of 10 Wrist Curls 3 sets of 10 Hammer Curls 3 sets of 10 Triceps – 3 sets of scull crusher 10 reps Triceps – Triceps pull downs with pulley 3 sets of 10 Triceps - 3 sets of weighted dips 10 reps Triceps – 3 sets reverse pulley 10 reps Triceps – 2 sets seated presses Reverse curls bent bar I always finish with 15-20 minutes of cardio and do more stretching I work core exercises between my sets (5 different exercises) Vertical leg raise from arm rest 3 sets of 10 Vertical knee raise from arm rest 3 sets of 10 Reverse sit-ups Hyper extensions lower back 3 sets of 10 Crunch’s laying down from flat bench 3 sets of 10 Saturday off

Type of Workout:

Body Toning

Days in Workout:

1

 

• Date Posted: 03/26/2012