Breeeeakkk…..Over!!
Okay so I took a few days off…..a little rest shall we say hehe……
I’ve decided that I’m going to throw myself into getting my trainer’s license, after all, it’s what I’m passionate about and everyday that goes by is another day when I could have been helping someone! And well, crap, its extra money which will DEFINITELY help my career of competing!
Anywho, so here’s my workouts for the week:
Day 1
Legs
Giant Set 1 (4 sets x 20)
Explo Step Jump up
Single Leg Extensions
Sumo Squat
Body Lunge
Giant Set 2 (4 x 20)
Hack Squat
Mountain Climbers (1 min)
Adductor
Abductor
Giant Set 3 (4 x 20)
Egyptian Walk
Jump Rope (1 min)
Seated Calf Raise
Standing Calf Raise
Follow Up w/Cardio
Day 2
Chest, Bis, Abs
Giant Set 1 (4 x 12)
Flat Bench Press (Wide Grip)
Incline Dumbell Flyes
Decline Bench Press (Close Grip)
Squat Jump In Place (1 min)
Giant Set 2 (4 x 12)
Push Ups
Isometric Ball Squeeze (1 min)
Squat Thrusts (1min)
Giant Set 3 (4 x 15)
Alternate Cross Body Hammer Curls
Incline Leg Raises
Broomstick Twists (2 min)
Machine Hammer Preacher Curl
Giant Set 4 (4 x 15)
Forearm Barbell Wrist Curls
Reverse Forearm Barbell Wrist Curls
Hanging Knee Raise (5 second eccentric phase)
Reverse Crunches on Flat Bench
Day 3
Cardio Only
Day 4
Back, Shoulders, Tris
Giant Set 1 (4 x 15)
Machine Row
Dumbell Shoulder Press
Straight Arm Pulldown
Leaning Lateral Raises
Giant Set 2 (4 x 15)
Wide Grip Lat Pull
Bi Lateral Dumbell Front Raise
Reverse Flye Machine
One Arm Dumbell Row
Giant Set 3 (4 x 15)
Incline EZ Curl Skullcrushers
Exercise Ball Crunch w/Twist (5# added)
Overhead Single Tricep Dumbell Extension
Hanging Straight Leg Raises
Giant Set 4 (4 x 1 min)
Jump Rope
Mountain Climber
Mini Hops
High Knees
Follow By Cardio
Day 5
Off Cardio Only
Day 6
Chest, Back, Abs
Giant Set 1 (4 x 15()
Flat Dumbell Press
Assisted Wide Grip Pull Ups
Decline Dumbell Flyes
Incline One Arm Dumbell Row
Giant Set 2 (4 x 12)
Incline Hammer Press
Hammer Row Machine
Decline Push Ups
Bent Over Straight Arm Pulldown
Giant Set 3 (4 x 1 min)
Don’t Let Your Feet Touch The Floor (Ultimate Burnout)
Bicycles
Leg Raises
Crunches
Scissors
Follow Up By Cardio
Day 7
OFF!!
Lets go do this!!
