Patricia Mello's BodyBlog http://blog.bodybuilding.com/PatriciaMello My Awesome Bodybuilding.com BodyBlog Wed, 02 Jan 2008 23:19:39 +0000 http://wordpress.org/?v=0.32 en My Workout Plan to 2008 http://blog.bodybuilding.com/PatriciaMello/2008/01/02/my-workout-plan-to-2008/ http://blog.bodybuilding.com/PatriciaMello/2008/01/02/my-workout-plan-to-2008/#comments Thu, 03 Jan 2008 01:19:39 +0000 Patricia Mello Training http://blog.bodybuilding.com/PatriciaMello/2008/01/02/my-workout-plan-to-2008/ 8:00am (cardio 45 minutes)

 

]]> http://blog.bodybuilding.com/PatriciaMello/2008/01/02/my-workout-plan-to-2008/feed/ Back - Abs and Cardio http://blog.bodybuilding.com/PatriciaMello/2007/11/03/back-abs-and-cardio/ http://blog.bodybuilding.com/PatriciaMello/2007/11/03/back-abs-and-cardio/#comments Sun, 04 Nov 2007 00:17:36 +0000 Patricia Mello Training http://blog.bodybuilding.com/PatriciaMello/2007/11/03/back-abs-and-cardio/ 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

  1. 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

]]> http://blog.bodybuilding.com/PatriciaMello/2007/11/03/back-abs-and-cardio/feed/ Chest - Biceps - Abs http://blog.bodybuilding.com/PatriciaMello/2007/11/03/chest-biceps-abs/ http://blog.bodybuilding.com/PatriciaMello/2007/11/03/chest-biceps-abs/#comments Sun, 04 Nov 2007 00:16:23 +0000 Patricia Mello Training http://blog.bodybuilding.com/PatriciaMello/2007/11/03/chest-biceps-abs/ 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
]]> http://blog.bodybuilding.com/PatriciaMello/2007/11/03/chest-biceps-abs/feed/ hamstrings - glutes and calves http://blog.bodybuilding.com/PatriciaMello/2007/11/03/hamstrings-glutes-and-calves/ http://blog.bodybuilding.com/PatriciaMello/2007/11/03/hamstrings-glutes-and-calves/#comments Sun, 04 Nov 2007 00:10:06 +0000 Patricia Mello Training http://blog.bodybuilding.com/PatriciaMello/2007/11/03/hamstrings-glutes-and-calves/ 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
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