Michael Thomas’ BodyBlog

Here is an example total body workout of one of my super star lady client’s.  Give this a try.

Round 1 Cycle 1

Incline Dumbbell Presses 1 set of 15 reps with 20 lb dumbbells, to Walking Lunges 25 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 2 Cycle 1

Incline Dumbbell Presses 15 reps with 25 lb dumbbells, to Walking lunges 30 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 3 Cycle 1

Incline Dumbbell Presses 12 reps with 25 lb dumbbells, to Walking Lunges 30 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 4 Cycle 1

Incline Dumbbell presses 12 reps with 25 lb dumbbells, to Walking lunges 30 lb dumbbells for 12 reps per leg, to pullups unassisted for 3 reps

Round 1 Cycle 2

Dumbbell Shoulder Press 20 lbs dumbbells for 12 reps, Dumbbell Rows 25 lb Dumbbells for 12 reps per arm, Dumbbell Curls 15 lbs for 15 reps

Round 2 Cycle 2

Dumbbell Shoulder Press 20 lb dumbbells for 12 reps, Dumbbell rows 25 lb dumbbells for 12 reps per arm, dumbbell curls 15 lbs for 15 reps

Round 3 Cycle 2

Dumbbell Shoulder Press 20 lb dumbbells  for 12 reps, Dumbbell Rows 25 lbs for 12 reps per arm, dumbbell curls 15 lbs for 12 reps

Done!!

Total Time 40 minutes.  As you can see she was training heavy and fast.  I challenge you ladies to give this total body routine a try and I promise it will deliver results.  Give your best effort to each set.  Take each set to the point of failure.

Effort and Intensity,

This workout is described in great detail on my free blog,

Check it,

Michael

This entry was posted on Tuesday, December 16th, 2008 at 12:26 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.