Patricia Mello’s BodyBlog

8:00am (cardio 45 minutes)

BACK – ABS – CARDIO
BACK
WARM UP: PULLDOWN: 1X20

1. ONE ARM STANDING CABLE ROW: 4X15
   
2. SETED CABLE ROWS: 3X20
   
3. BENT OVER ROW: 3X15
   
4. 3 TOTAL SETS: CABLE ROPE REAR DET ROWS (combined with)
   

LAT PULLDOWN: 3 X20

5. HYPERXTENSION: 3X20
   

ABS
AB CRUNCH: 1X30

1. SEATED RISE OF EXTENDED LEGS: 3X20
   
2. LYNG SIDE BEND (WITHOUT WEIGHT): 4X30
   

CARDIO
20 to 30 MINUTES OF ELIPTICO

CHEST – BICEPS - ABS
WARM UP: PEC DECK: 2X30 REPS

1. DECLINE BARBELL NECK PRESS: 3X15
   
2. CROSS OVER: 4X15
   
3.  MACHINE BENT PRESS: 3X12
   

BICEPS
WARM UP: CABLE HAMMER CURLS: 1 to 2X20

1. PREACHER CURLS: 3X15
   
2. CONCENTRATION CURLS: 4X12
   

ABS
WARM UP: AB CRUNCH: 1X30

1. REVERSE CRUNCH: 4X20 (combined)
   
2. AB CRUNCH: 4X20
   

HAMSTRINGS – GLUTES – CALVES
HAMSTRINGS
WARM UP: LYNG LEG CURL: 1X25

1. STIFF DEAD LIFT: 4X15
   
2. SEATED LEG CURL: 3X20-15-12
   
3. ADDUCTOR MACHINE: 4X20
   
4. LYNG LEG CURL: WORK 3 SETS AS MANY REPS AS POSSIBLE TO FAILURE, FOWLOWED BY 2 to 3 REPS AND THEN 2 to 3 NEGATIVE REPS.
   

GLUTES

1. SMITH KICKBACK: 5X12
   
2. CABLE KICKBACK: 4X15
   
3. ABDUCTOR MACHINE: 4X20
   

CALVES
WARM UP: ANKLE CIRCLE: 1X20

1. SEATED CALF RALF: 4X12-15-20-25
   
2. STANDING CALF RALF: 3X 20 FOLLOWED BY 2 FORCED REPS AND THEN STAYING UP TO FAILURE