WORKOUTS: Week of 4/10/16-4/16/16

SO after some thought, I decided posting workouts as a weekly thing would be the easiest and best thing for me to do! That way, whoever is interested, can browse the whole week of what I did and how I split things up, etc. My weeks always go from Sunday – Saturday. I alternate between 6 days of workouts and 5 days of workouts. I always get 5 days of workouts though – NO LESS! Another good method you could use (which utilizes my 6 days/5days alternating) is 3 days on, 1 day rest. Repeat. That way you are getting either 5 days of workouts per week or 6! If you are new to working out, I recommend doing full body workouts Monday, Wednesday, Friday. Or something like that. Feel free to ask my anything! I was a ballet dancer FOR YEARS and did gymnastics so I have a lot of body awareness and I have been injured just about everywhere and know how to recover (i’ve done my share of research); I do have a lot of knowledge to share!

Sunday: REST

Monday, Shoulders: 

Finish with 2 mile run: include hills and intervals of faster/slower; finish with 2 sets of hand stand pushups to failure

Tuesday, Legs: 

  • Back squat 1×10 (95#), 1×8 (100#), 1×6 (110#), 1×6 (115#), 1×6 (125#)
  • Front squat 1×5 (65#), 1×5 (75#), 1×5 (85#), 1×5 (85#)
  • Bulgarian split squat: 4×10-11 45# KB (I use 1 heavy kb and hold to the same side as standing leg – forces you to use stabilizer muscles as well as your core)
  • Walking lunges 3×16 (per leg) (2 30# dumbbells on shoulders; note that I will take the DBs on my shoulders and do 1 set walking for 16 steps, pause and rest for about 30 seconds, and then do another set walking for 16 steps, pause and rest, and repeat that 2 more times totaling 96 lunges)
  • Leg Press: 2×20 180# (4 plates), 2×10 270# (6 plates), 2×20 200# (4 plates + 20#; 30 sec rest  b/t all sets)
  • Plie squat: 5×15 with 75# DB superset 15 tricep pushups (I managed to crank out 2 sets of 15 pushups, dripping sweat at this point) NOTE**: for these, because I am lifitng 75-80# dumbbells, I hold the dumbbell by the handle with both hands, in a verticle position (so that the dumbbell is perpendicular with my legs); it allows me to lift heavier and go deeper in the squat. I will get some pics to show soon since I cannot find any demonstrating this way on the internet right now but this video is a good explanation).
  • Ham curls: 1 set of single leg for 15 reps; 4 sets both legs 15 reps
  • 3 sets of 10/10 (heavy) banded side walks (10 steps right, 10 steps left = 1 set)
  • Leg extensions: 2 sets single leg for 15 reps; 4 sets of both legs 15 reps
  • 4×50 mountain climbers on medicine ball superset 15 tricep pushups

Wednesday: REST

Thursday: Back/Biceps

  • 5-6 sets of lat pull downs as warm-up, increasing weight with each set, 6-15 reps
  • 8 times:
    • 400 meter row
    • bent over barbell row: 8-10 heavy reps (I did 65# warm-up set then increased to 75#, 80#, 85#, then down to 75#, you should struggle on the last rep!)
  • Single arm HEAVY DB row 5×8-10
  • Seated cable row 4×10, 1 dropset
    • Superset weighted hyperextensions (I used 10# plate holding close to my chest) 4×25
  • 60 Bicep curls with 15’s, when not curling do face pulls 4×10
  • 4×6-8 heavy dumbbell curls
  • Plank up-downs: 4×10 per arm

Friday: Chest/Triceps/Abs

  • DB Bench press 2 warmup then 3×7-8 heavy (35# DBs)
  • Weighted dips 35#, 4×15
  • DB flyes, 4×12; superset overhead tricep extension (35#) 4×15
  • Incline DB press 4×10 (30# DBs)
  • Heavy bench press 4×6-10
  • 400 meter row, 15 pushups 5TIMES
  • Tricep extensions: overhand/underhand: 2×10-12; 2 dropsets each
  • ABS: repeat the following 4x
    • hanging leg raises 10 reps
    • weighted bicycles 50 reps
    • Russian twists 30 reps with 25# plate
    • KB swings 15 reps, 35#

Saturday: Squats/Deadlifts

  • Back squat: 1×10 95#, 1×8 110#, 1×8 115#, 1×8 125# (minimal rest)
  • Front squat: 1×5 65#, 1×5 70#, 2×5 75# (minimal rest)
  • Deadlifts 95# and burpees: 21, 18, 15, 12, 9, 6, 3 (reps of each, no rest)
  • KB (kettlebell) burnout: Hold 20# KB and do the following:
    • 4 squats (hold KB like goblet)
    • 4 jump squats
    • 4 squats
    • 4 jump squats
    • 4 squats
    • 4 jump squats
    • 4 squats
    • 4 jump squats

THAT’S 1 SET. TAKE 30 SECOND REST AND REPEAT 5 TIMES TOTAL. FEEL THE BURN AND SQUAT DEEP, LADIES! KEEP WEIGHT IN YOUR HEELS THE WHOLE TIME!

then I finished with 5×50 medicine ball mountain climbers. Week done!

 

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