HeidiSanchez 
"I want to Compete."
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MONDAYS: Chest & Triceps
Decline Press ...1 set of 15,12,12,8
Incline Press ...1 set of 15,12,12,8
Pec Fly with free weights ...1 set of 15,12,12,8
Push-ups: using the BOSU Ball, BOSU ball incline push-ups, regular push-ups ....3 sets of 15 each exercise
Tricep pulldown with cables...1 set of 15,12,12,8
Tricep Extensions with rope on cable...1 set of 15,12,12,8
Dips non-assisted... 3 sets of 15
Pull-ups 3 sets of 12
TUESDAYS/FRIDAYS:Legs
Leg Extension...3 sets of 15
Hip Adductor/Hip Abductor...3 sets of 15
Leg Curl...3 sets of 15
Smith Machine Squats....3 sets of 12
Calf Raises using smith machine and box...3 sets of 12
Lunges with kettlebells....4 times up and back long ways across the gym
Push-ups: using the BOSU Ball, BOSU ball incline push-ups, regular push-ups ....3 sets of 15 each exercise
Pull-ups 3 sets of 12
WEDNESDAYS: Shoulders
Lateral Raises with free weights...3 sets of 21's
Front raises w/free weights...3 sets of 12
Shoulder Prees machine...3 sets of 12-15
Pull-ups...3 sets of 12-15
Push-ups: using the BOSU Ball, BOSU ball incline push-ups, regular push-ups ....3 sets of 15 each exercise
THURSDAYS:
Back&Biceps
L at Pulldown...3 sets of 12 and 1 set of 8
Back extension...3 sets of 15-20
Compound Row (either with free weights or cable)3 sets 15
Bicep Curls w/big dumbell....1 set of 15,12,12,8
Hammer Curls...1 set of 15,12,12,8
Preacher Curls...1 set of 15,12,12,8
Pull-ups...3 sets 12-15
Push-ups: using the BOSU Ball, BOSU ball incline push-ups, regular push-ups ....3 sets of 15 each exercise
MONDAY-FRIDAY: Abs, Cardio
Hanging Leg Raises...3 sets of 15-20
BOSU ball v-sits...3 sets of 15
Planks/Crawlies/Spiders...2 minute hold
Woodchops using cables...3 sets of 15
Side Bends with plates...3 sets of 15
Bicycles...3 sets of 15
Ab Machine...4 sets of 20
1 Leg Up crunches...3 sets of 15
V-sits...3 sets of 15
Leg Lifts...until exhaustion
Flutter Kicks...until exhaustion
leg Throw downs (when I have a workout partner)until exhaustion |
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