thgirlnxtdr

Please keep in mind that I workout at home and do not have all the equipment that would normally be available at a gym so I make the best out of what I have.  I have no leg press or hack squat machines and am always on the prowl for something used, in good condition AND at a good price.  I’ve done very well with my collection so far. 
 

Monday

AM - Cardio for 45  mins + abs (P90X Ab Ripper X dvd)
PM - Back / Chest
                      
                                                                                            
Incline DB press / Sissy PU                   
15-12-10-8-6        / To failure 5x
Low Cable Row / Flat DB press
15-12-10-8-6     / 15-12-10-8-6

Deadlift / Incline DB Fly
3×10     /  3×10 
One Arm Rows / Flat Fly
3×10                 /   3×10
DB Pullover / Front Pec Dec / Lat Pulldown                     
3×10         /  3×10            /   3×10
-  Alternate between sets for each back and chest exercise (i.e. perform one set of Incline DB
   presses then one set of Sissy PUs).
-  Repeat until all sets for each exercise is completed then proceed to the next two exercises.
  

                      
           
Tuesday
AM - HIIT cardio for 20-25 mins + Stretch or Yoga (from P90X series)
PM - Biceps/Triceps    

             
Straight Bar Curl / Straight Bar Push Down   
12-10-8-8-6        /         12-10-8-8-6    

Incline DB Curl / DB Overhead Press  
12-10-8-8-6      /        12-10-8-8-6        
Kickbacks  / Rope Pulldown
3×15          /   3×50-100
Rack Hammer Curls  
                      
                                                                                                      
- Alternate between sets for each biceps and triceps exercise (i.e. perform one set of straight bar  
  curls then one set of straight bar pushdown).
- Repeat until all sets for each exercise is completed then proceed to the next two exercises.
Wednesday  
AM – HIIT Cardio for 20-25 mins + abs (P90X Ab Ripper X dvd)
PM -  Stretch or Yoga (from P90X  series)
     

                      
                                                                                            
Thursday
AM - Cardio for 45 mins
PM - Quads/Hammies
(3-5 sets x 10 reps each exercise, rest 1 minute between the 2 exercises)
Squats        /   Stiff Leg Deadlift  (rest one minute between the 2 exercises)
Leg Extension  / Lying Leg Curl  (rest one minute between the 2 exercises)
DB Lunges    / Good Mornings  (rest one minute between the 2 exercises)
Leg kickbacks / Standing Calf Raise  (rest one minute between the 2 exercises)
Calves on the stairs – 10 reps each stair for 12 stairs (toes straight, in & out alternating)
Friday
AM - HIIT cardio for 20-25 mins + Stretch or Yoga (from the P90X series)
PM – Shoulders/ Delts
Rear Press    /  Front Press                   Â
 
15-12-10-8-6 /  15-12-10-8-6        
Side Lat Raise / Front Raise
3 x 10 reps      / 3 x 10 reps
Bent Over Raise / Upright Row
3 x 12                 /     3 x 12
Sissy Pullups…….12 -11-10, etc. down to 1
Saturday
AM – Cardio for 45 mins + abs ( Tamilee Webb’s Abs of Steel video)
Sunday   
AM - Cardio for 45 mins
Another ab routine I use……
Flat Bench Rev Hanging Crunches – 20  (DeborahAnn style)     
Ball Crunches                25        
Leg Lifts                   Â
 Â Â Â  15        
Cable Crunches             20        
V-Ins (ankle weights)      25                    

Oblique cruches             20
Hyperextensions            20 
Do all of these as a giant set for 3-5 sets
Take about a 45 sec-1 min rest between sets      

 

This entry was posted on Monday, April 6th, 2009 at 9:10 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.