Just completely revamped my workout plan for the next 6 weeks to try something new. Serious focus on my areas that need improvement (back and shoulders). Will see how it goes. Just finished a full week of this plan, haven't really been tracking weights used yet - mostly just getting used to the new routine. So far, I'm really sore. Hope that means it's working. As of Saturday was 14 weeks out from first spring show. Doesn't seem like that far away! Also, discovered that chia seed protein pudding is delicious! And so easy.
2 tbsp chia seeds + 2 tbsp organic cocoa powder + 2 tbsp protein powder + 3/4c unsweetened almond milk + 1 tsp truvia = 300 cal / 32 g protein. And super filling.
I took a batch to a birthday dinner last night and had that while everyone was eating cake and ice cream.
day1: LEGS/ABS
• CARDIO 15 MIN STEPPER
• FOAM ROLL
• OVERHEAD SQUATS – 3 SETS 12
• FRONT SQUATS – 4 SETS OF 12
• LEG EXTENSIONS – 4 SETS 12
• LEG PRESS - 4 SETS 12
• CALVES - 5 SETS OF 15
• HANGING LEG RAISES – 3 SETS 10
• CABLE CRUNCHES – 4 SETS 25
• CARDIO: 30 MIN HIIT
day2: BACK/SHOULDERS
• CARDIO 15 MIN STEPPER + 5 SETS BATTLE ROPE 30/30
• WIDE GRIP PULL UP – 4 SETS OF 8-10 REPS
• SUPERSET – 4 SETS OF 8-10
o BENT OVER 2DB ROW
o STRAIGHT ARM PULLDOWN
• SUPERSET – 4 SETS OF 8-10
o 1ARM LAT PULLDOWN
o MID CABLE CROSSOVER
• SUPERSET – 4 SETS OF 4
o SIDE LATERAL RAISE
o SEATED REAR DELT FLY
• SUPERSET – 4 SETS OF 4
o 1ARM SIDE LATERALS
o 1ARM INCLINE LATERALS
• SUPERSET – 4 SETS OF 4
o SEATED REAR DELT FLY
o CABLE CROSSOVER FLY
• UPRIGHT BARBELL ROW – 4 SETS OF 4
• CARDIO 60 MIN LOW INTENSITY
day3: BICEPS/TRICEPS/ABS
• CARDIO 15 MIN STEPPER + 6 SETS BATTLE ROPE 30/30
• BARBELL 21 CURLS – 3 SETS 21
• INCLINE BICEPS CURL – 4 SETS 8-10
• CONCENTRATION CURL – 4 SETS 8-10
• DIPS – 4 SETS OF 8-10 REPS
• TRICEP BENT-OVER CABLE EXTENSION - 3 SETS 8-10
• 1ARM DB TRICEP EXTENSION – 3 SETS 8-10
• TRICEP DB KICKBACK – 3 SETS 8-10
• DECLINE 21 CRUNCHES/SIT-UPS – 4 SETS OF 21
• CARDIO 30 MIN HIIT
day4: BACK/GLUTES
• CARDIO 15 MIN ELLIPTICAL
• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10
• LEVERAGE ISO-ROW – 4 SETS 8-10
• SEATED LAT PULLDOWNS - 4 SETS 8-10
• BENT OVER DB ROW - 4 SETS 8-10
• SMITH SINGLE LEG SPLIT SQUAT 4 SETS 15
• BOX STEP-UPS - 4 SETS 12
• DB PLIE SQUAT - 4 SETS 20
• BOX JUMPS / LUNGES – 4 SETS 20
• CARDIO 60 LOW INTENSITY OR STEP CLASS (SUB GLUTES)
day5: CHEST/LEGS/ABS
• CARDIO 15 MIN ELLIPTICAL
• BENCH PRESS – 4 SETS OF 8
• INCLINE DB PRESS – 4 SETS OF 8
• DECLINE BENCH PRESS – 4 SETS OF 8
• CABLE FLYS-2 SET OF 10. CABLE PLACEMENT IN THE UP POSITION 2 SETS, MIDDLE-2 SETS, DOWN POSITION-2 SETS.
• STRAIGHT-LEG DEADLIFT – 4 SETS 8-10
• SUPERSET
o UPRIGHT HAMSTRING CURL – 4 SETS 8-10
o LONG STRIDE WALKING LUNGES
• CALVES – 5 SETS 15
• HANGING LEG RAISES – 3 SETS 10
• AB ROLLER – 3 SETS 10-15
• DB SIDE BENDS – 3 SETS 12
• CARDIO: STAIRS 30-45 MINUTES + 1MIN FEET STRAIGHT/1MIN FEET IN/1MIN OUT/1MIN TOES
day6: SHOULDERS/BACK
• CARDIO 15 MIN STEPPER
• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10
• STRAIGHT ARM CABLE LAT PULLDOWN – 3 SETS 8-10/1 NEG
• BENT OVER 2DB ROW – 4 SETS 8-10
• SEATED CABLE ROW – 4 SETS 8-10
• SEATED DB SHOULDER PRESS – 4 SET 8-10
• SIDE LATERAL RAISES – 4 SET 8-12
• REVERSE FLY PEC DECK – 4 SET 8-12
• SEATED LATERAL RAISE – 4 SETS 8-12
• SEATED DB FRONT RAISE – 4 SETS 12-15
• CABLE REAR DELT ROW – 4 SETS 8-10
• EXTERNAL ROTATIONS – 4 SETS 8
• CARDIO 60 MIN HIGH INCLINE ELLIPTICAL
Login
Register
FAQ
Search
congratulations with your show!
