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Tuesday, June 17th, 2008

http://www.carbon8mag.com/girl/babes/200807/WendyLucas.php

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Posted in Training

Current Training Split (3 month program)

Thursday, May 15th, 2008

My current training split is lifting 4 days per week. resting all other days or doing light cardio (walking, burpees).

PHASE 1: 6 WEEKS

PHASE 2: 6 WEEKS

TOTAL: 12 WEEKS AKA (3 MONTHS)

TRAINING ROTATION:

Week one : Monday workout one
Tuesday workout three

Thursday workout two

Friday workout one

Week two : Monday workout three

Tuesday workout two

Thursday workout one
Friday workout three

Week three : Monday workout two

Tuesday workout one
Thursday workout three

Friday workout two

REST PERIODS:

In the first week, rest 2 minutes between sets, and then decrease that time by 10 seconds each subsequent week. (I AM NOT RESTING THIS LONG- I USUALLY JUST REST UNDER 30 SECS, DEPENDING ON HOW I RECOVER FROM THE SET- BUT I LIKE TO GO THRU TRAINING FAST).

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT ONE
ABDOMINALS
Lying leg raises	2×20	2×20
Forward crunches	2×20	2×20
CALVES
Standing calf raises	5×15	5×8-10
HAMSTRINGS
Lying leg curls	5×12	5×8
QUADRICEPS
Leg extensions	5×15	4×8
Barbell Squats (or dumbbell squats)	5×15	3×6-8
Leg Presses or lunges	5×15	3×10

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT TWO
CHEST
Bench presses (or dumbbell presses)	5×12	4×6
Incline dumbbell presses	5×12	3×8
Flat-bench flyes	5×12	3×8
SHOULDERS
Seated military presses (or seated shoulder presses)	5×10	5×5
Rear laterals on an incline bench	5×12	3×8
Seated dumbbell side laterals	5×12	3×8
TRAPEZIUS
Dumbbell shrugs	5×10	4×6

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT THREE
BACK
Deadlifts	5×8	5×4-6
Bent rows	5×12	3×8
Close-grip pulldowns to the front	5×12	3×8
TRICEPS
Close grip bench presses or overhead triceps extensions	5×12	5×8
Triceps pushdowns	5×12	5×8
BICEPS
Barbell curls or standing dumbbell curls	5×12	5×6
Incline dumbbell curls	5×12	5×6