As promised here are my next 4 weeks of workouts. Some exercises will be the same just with heavier weights and some will be different. It is very important to focus on form especially when you are using heavier weights, don't rush through, really focus on the muscle you are working and breathe! I am already starting to see changes in my body and that is motivation to keep going. I am planning on cleaning up my nutrition even more in these next 4 weeks, and getting more protein in to support the harder workouts. I want killer arms and to see some abs at the end of my 12 weeks! What are your goals and motivation?
Here are the next 4 weeks of workouts:
Day 1- Chest & arms
Circuit #1- repeat circuit 3x through before moving on to next circuit
Incline Chest Press- 20 lbs 15 reps
Alternating dumbbell hammer curls- 20 lbs 10 reps each arm
Single arm dumbbell triceps kickback- 15 lbs 15 reps each arm
45 second toe tappers
Circuit #2- repeat circuit 3x through before moving on to next circuit
Push ups (modified on knees)- 20 reps *do as many full as possible then drop to knees to finish
Triceps push ups (modified on knees)-15
Preacher curls- 30 lbs 15 reps
Bench dips (triceps)- 20 reps (slow and controlled, don't rush)
45 second mountain climbers
Circuit #3- repeat circuit 3x through before moving on to next circuit
Flat bench chest fly- 15 lbs 15 reps
Concentration curls- 15 lbs 15 reps each arm
Single arm triceps cross body extension- 10 lbs 15 reps each arm
Kettle bell swings- 45 seconds
*Cardio 15 minutes intervals on treadmill 1 min at 3.5 mph, 1 minute at 7.0 mph repeat for 15 mins
Day 2- Cardio 45 minutes (varied) *Kickboxing DVD's, interval treadmill cardio or treadmill sprints
Day 3- Back, Shoulders & abs
Circuit #1- repeat circuit 3x through before moving on to next circuit
Bent over wide dumbbell row- 10 lbs 15 reps
upright shoulder raises- 15 lbs 15 reps
db cross punches- 10 lbs 20 reps (10 each side)
bicycle crunches- 40 reps or until failure
Circuit #2- repeat circuit 3x through before moving on to next circuit
Plank with dumbbell row- 10 lbs 20 reps (10 each side)
standing shoulder presses- 20 lbs 12 reps
extended side plank with rotation- 10 each side
45 second jumping jacks
Circuit #3- repeat circuit 3x through before moving on to next circuit
Resistance band rows (or machine rows at gym)- 45 lbs 15 reps
Upright row- 20 lbs 12-15 reps
Front to lateral raises- 8 lbs 15 reps
scissor abs- 30 reps
Day 4- Cardio 45 minutes (varied) *Kickboxing DVD's, interval treadmill cardio or treadmill sprints
Day 5- Legs
Circuit #1- repeat circuit 3x through before moving on to next circuit
Machine squats- 50 lbs 15 reps
machine calf raises (or seated calf raises at gym)- 50 lbs 15 reps
single legged dead lift- 15 lbs 10 reps each leg
air jump ropes- 45 seconds
Circuit #2- repeat circuit 3x through before moving on to next circuit
Alternating rear lunges- 15 lbs 10 each leg
donkey kicks to hydrants- 15 each leg
alternating side lunge to hop- 10 each leg
skiers- 30 seconds
Circuit #3- repeat circuit 3x through before moving on to next circuit
Seated leg extensions- 40 lbs 15 reps
hamstring curls on SB (or machine at gym)- 20 reps (use 40-50 lbs on machine)
frog kicks on SB- 20 reps
curtsy lunges- 10 each leg
Day 6- Cardio 45 minutes (varied) *Kickboxing DVD's, interval treadmill cardio or treadmill sprints
Day 7- REST
*I will post this in the workout section and get some pictures up as well. If you have any questions on the moves please feel free to contact me*
