yettamae’s BodyBlog

Sorry I have been gone for a while. I have been so busy with my move to Florida and graduate school. I am going to change up my workouts starting next week. It’s the New Year and I am ready for a fresh new start in a real gym, opposed to the school gym. Also getting my diet and supplementation back on track. I have been slacking big time! I am still working on size for my upper body, so I am going to try supersetting. My workout will look like this but is subject to change I am welcome to comments or suggestions. I also posted some progress pics in this blog. A V-taper is starting to formulate, which I am pretty happy about. That was one thing I was lacking as well as shoulders and arms.    

Chest & Back Day

Back & Chest Day

Superset 1
Lat Pulldown and Dumbbell Chest Press
4 x10

Superset 2
Seated Row and Incline Dumbbell Chest Press
4 x10

Superset 3
Incline Dumbbell Chest Flys and Machine Pullovers
3 x10

Abs (30 sec rest)
Roman Chairs 3 x 15
Crunches 3 x 15

Cardio 30 mins

Shoulders and Arms Day

Superset 1 (2 min rest)
Shoulder press and Upright row
4 x 8

Superset 2 (2 min rest)
Machine Side Lateral Flys and Machine Rear Delt Flys
4 x 8

Superset 1 (2 min rest)

Barbell Curls and Close Grip Press (2 min rest)
4 x10

Superset 2
Hammer Curls and Pushdowns (2 min rest)
4 x 10

Cardio 30 mins

Legs Day (30 sec rest)

Leg Extension 3 x 15

Leg Press 3 x 15

Seated Leg Curl 3 x 15

Stifflegged Deadlift 3 x 15

Step-Ups 3 x 15

Calf Machine 3 x 15

Abs (30 sec rest)
Jack Knifes 3 x 15
Bicycles 3 x 15

Cardio 30 mins