Amysue
Cathlete
OK, here's the rotation my husband has designed for me for the summer. When it changes, I'll let you know...probably in another 6 weeks...
Day 1
Long, steady cardio, usually a run, 1 hour, 15 minutes
Day 2
Chest, Shoulders, Tris ( 3 sets with heavy weights, 10 - 12 reps. Chest: Bench Press (70lbs), Flies (25 lbs), Push ups (3 sets or 12) Shoulders: Overhead press (20 lbs), Upright rows (45 lbs), Front raises (10 - 12 lbs) Triceps: Skull crushers (35 lbs), One arm overhead extension (15, 12 lbs), Dips to failure. Abs: hanging leg raises, incline sit ups, pikes on the ball, oblique twists...etc.
40 minutes cardio with 10 short bursts of 15 to 30 seconds or 1/2 hour of an interval video.
Day 3
Back, Bis, Abs ( 3 sets of 8 to 10 reps, except pullups) Back: Assisted pull ups (someone cups their hands under your crossed feet), 2 sets of 12 to 15 overhand grip and 2 sets with underhand grip. Bent over rows with barbell, (65 lbs). Dead lifts, (70 lbs). Towel tugs, (with a partner, sit with your the soles of your feet together with a towel twisted between you. Use resistance to pull straight back sort of like with a rowing machine.)do to failure. Biceps: Barbell curls, 40 lbs. Reverse grip barbell curls with a good peak contraction at the top, 25 lbs. Concentration curls, 12 lbs. Abs. Cardio, 45 minutes of moderate cardio.
Day 4
Cardio, one hour run with hills.
Day 5
Legs, Abs. Squats: 1 light warm up set, 3 sets 12 - 15, (80 lbs). Lunges: 55 pounds. Hack squats (barbell behind you, under your tush, heels raised on a 2x4) 30 lbs. Mule raises to failure (do on the steps to work your calves...a 235 pound workout partner works great, but she's getting skinnier as we speak!)Abs. Cardio, 1/2 hour intervals...i.e. last 5 intervals of Imax 2.
Day 6
Cardio, one hour moderate intensity.
Day 7
Cardio, 30 minutes with short bursts or wind sprints. Climbing at the gym until the weather gets nice!
Day 1
Long, steady cardio, usually a run, 1 hour, 15 minutes
Day 2
Chest, Shoulders, Tris ( 3 sets with heavy weights, 10 - 12 reps. Chest: Bench Press (70lbs), Flies (25 lbs), Push ups (3 sets or 12) Shoulders: Overhead press (20 lbs), Upright rows (45 lbs), Front raises (10 - 12 lbs) Triceps: Skull crushers (35 lbs), One arm overhead extension (15, 12 lbs), Dips to failure. Abs: hanging leg raises, incline sit ups, pikes on the ball, oblique twists...etc.
40 minutes cardio with 10 short bursts of 15 to 30 seconds or 1/2 hour of an interval video.
Day 3
Back, Bis, Abs ( 3 sets of 8 to 10 reps, except pullups) Back: Assisted pull ups (someone cups their hands under your crossed feet), 2 sets of 12 to 15 overhand grip and 2 sets with underhand grip. Bent over rows with barbell, (65 lbs). Dead lifts, (70 lbs). Towel tugs, (with a partner, sit with your the soles of your feet together with a towel twisted between you. Use resistance to pull straight back sort of like with a rowing machine.)do to failure. Biceps: Barbell curls, 40 lbs. Reverse grip barbell curls with a good peak contraction at the top, 25 lbs. Concentration curls, 12 lbs. Abs. Cardio, 45 minutes of moderate cardio.
Day 4
Cardio, one hour run with hills.
Day 5
Legs, Abs. Squats: 1 light warm up set, 3 sets 12 - 15, (80 lbs). Lunges: 55 pounds. Hack squats (barbell behind you, under your tush, heels raised on a 2x4) 30 lbs. Mule raises to failure (do on the steps to work your calves...a 235 pound workout partner works great, but she's getting skinnier as we speak!)Abs. Cardio, 1/2 hour intervals...i.e. last 5 intervals of Imax 2.
Day 6
Cardio, one hour moderate intensity.
Day 7
Cardio, 30 minutes with short bursts or wind sprints. Climbing at the gym until the weather gets nice!