My new social network
May 24, 2009I have a new social network, called http://www.fionasworkout.ning.com, so if you are interested in join me on this network please
My Latest Programme
February 11, 2009Day One
Warm Up
Bike (Bike Five Minutes Low Intensity)
Three Sets
10-12 Reps
Barbell Chest Press
Incline Dumbbell Press
Low Cable Crossovers
Overhead Rope Extensions
Single Arm Cable Push
Tricep Dips
Abs (Decline)
Toe Tips (Ball)
Back Extensions (Ball)
Treadmill
10-20 Minutes
Alternate Programmes
Day Two
Warm Up
Bike (Five Minutes Low Intensity)
Three Sets
10-12 Reps
Barbell Step Ups
Barball Squats
Leg Curls (Ball)
Dumbbell Shoulder Press
Arnie Presses
Internal Raises
Shoulder Shrugs
Two Sets
Plank (20-40 Seconds)
Bird dog (5-10 Seconds)
Crossramp
10-20 Minutes
Alternate Programmes
Day ThreeWarm Up
Bike (Five Minutes)
Low Intensity
Three Sets
10-12 Reps
Barbell Rows
Straight Arm Push
Reverse Flyes
Ez Bar Curls
Hammer Curls
Single Arm Cable Curls
Crosstrainer
10-20 Minutes
Day Four
Warm Up
Bike (Five Minutes)
Low Intensity
Three Sets
12-14 Reps
Incline Dumbell Flyes
Deline Pullovers
Cable Crossovers
VBar Push Down
Cable Frontal Raises
Low Cable lat Raises
Fitball Passes
Two Sets
12-14 Reps
Side Plank
Two Sets
15-20 Seconds
Hyperextension
Two Sets
12-14 Reps
A.M.T.
10-20 Minutes
Resistance 3-8
My new programme
December 16, 2008Day One
Warm up
Rower
5 Mins
Low Intensity
130 - 150 Heart Rate
Treadmill
15 Mins
1% Incline
2 Sets of 12
Smith Bence Press
D/B Supine Flyes
D/B Reverse Flyes
D/B Single Arm Flyes
Cable Pulldowns
Straight Bar Curls
Precher Curl D/B
X Ramp
10 Mins
Resistance 4-6
Cardio Wave
5-10 Mins
2 sets of 12
Abs Crunch with med ball
Obliques
Reverse Curls
Back Extensions
(or ABS Class)
Day Two
Warm Up
Same as Day One
X Trainer
10 Mins
2 Sets of 12
Cable Shoulder Press
D/B Lateral Rises
Squat Smith Mac
Lunges D/B
Leg Curls
Tricep Dips Ball
Tricep Kick Back D/B
Treadmill
10-15 Mins
Ab Crunch Mac
Plank Hold
20-30 Sec
Oblique Twist
Back Extensions
or Abs Class
AMT Machine
10 Mins
Tomorrow is the start…
October 4, 2008Tomorrow is the start of the of the Cross Country season for me and the athletics club that I compete for. What is on tomorrow is the Novice Women and Men’s races and the Even ages.
Now I will be running 3KM and hopefully I will be able to video the womens and the mens races so watch out!!!!!!
The training program that I’m currently on right now
September 27, 2008Day One
Mix Cardio Ten Minutes
15 Reps 1/2 Sets
Hammer d/b incline bench press
D/B single arm flys
B/B Wide Grip Decline Bench
B/B Close Grip Bicep Curls
B/B Reverse Curls
Cable Preacher Curls
Mix Cardio Fifteen Minutes
25 Reps 1/2 Sets
Flutter Kicks
Cable Crunches
Finger to Heel Obliques
Back Extensions [Fitness Ball]
Day Two
Mix Cardio Ten Minutes
15 Reps 1/2 Sets
Hammer D/B Rows
Reverse Grip Bent Over Rows
Incline Bench D/B Rows
Tricep Extensions
Cable Tricep Pulldown
Tricep Extension D/B
Mix Cardio Fifteen Minutes
25 Reps 1/2 Sets
Decline Ab Crunches
Overhead Ab Crunches
Upper Body Twists Straight Arms
Hyperextensions with weight
Day Three
Mix Cardio Ten Minutes
15 Reps 1/2 Sets
Leg Extensions
Front Squsts
Leg Curls
Stiff Leg Deadlift
Adductor
Abductor
Calf D/B Step
25 Reps 1/2 Sets
Deadbug with Light Weight
Med Ball Crunches on Fitness Ball
Crap Hold Ten to Twenty Seconds
Mix Cardio Fifteen Minutes
Day Four
Mix Cardio Ten Minutes
15 Reps 1/2 Sets
One Arm Front Vable Raises
Front B/B Raises
Twisting D/B Press
Upright Rows
Coss Body Internal Rotation
One Arm Bent Over Cable Raises
Mix Cardio Fifteen Minutes
25 Reps 1/2 Sets
Seat Bence Leg Raises
Straight Arm Ab Crunches
Seated Obliques B/B Twists
Body Bridge One Leg Up Hold for Ten to Twenty Seconds Then Change Leg
Welcome!
September 25, 2008Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
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