This workout written by my Trainer: Marty Holmes

Warm-up
Warm-ups are performed based upon the body part being exercised that day.

Each day before the workout is 10 minutes of cardio: treadmill, stairmaster

Arm warm-up is done with 2.5 lbs weight:
Curls (2 sets of 10)
Kick-backs (2 sets of 10)
Overhead press (2 sets of 10)
Chest/Shoulders warm-up is done with 2.5 lbs weight:
Standing Chest Press (2 sets of 10)
Rotator cuff (2 sets of 10)
Standing Military (2 sets of 10)
Legs
Incorporated with cardio
*Note: due to Regina’s past knee injury no weight is used with legs.
Lats/Traps
Rotator cuff (2 sets of 10)
Reverse Chest Press (2 sets of 10)
Shrugs (2 sets of 10)
Military (modified, 2 sets of 10)

Basic Schedule:
Monday – Chest/Shoulders
Tuesday – Arms
Wednesday – Legs
Thursday – Arms
Friday – Lats/Traps

Basic Workout:
*Note: pyramids, drop-sets, compound, “prison” sets are incorporated to change up fatigue level and includes weight increases/decreases. This is dependent upon Regina’s schedule (whether we are working on toning or building) which usually incorporates a toning cycle and building cycle. Most workouts are performed with dumb-bells to incorporate other muscle groups.

Arms: (3 sets, switching from Bicep to Tricep)
Standing EZ Curl (20 – 50 lbs)
Seated Tricep Press (10 – 20 lbs)
Incline Bench EZ Curl (10 – 30 lbs)
Kickbacks (5 – 15 lbs)
Cable Curls (10 – 50 lbs)
“Wood Choppers” – tricep (10 – 40 lbs)
Concentration Curls (“prison”, 15,10,5 in succession 3 sets)
Hammer Curls (“prison”, 15,10,5 in succession 3 sets) alternate with concentration curls
Cable Tricep Press (30 – 70 lbs)
Inside pull-ups
Dips

Legs:
All performed on exercise floor:
Grapevines
Lunges
Hops
Leaps

Chest/Shoulders:
Flat bench (10 – 30 lbs)
Incline bench (10 – 30 lbs)
Decline bench (10 – 30 lbs)
“V”s (3 – 8 lbs)
Push-ups (3 – 10)

Seig Heils (3 – 10 lbs)
Side Laterals (3 – 10 lbs)
Arnold Military Press ( 3 – 10 lbs)
Standing Military (45 lbs bar)

Lats/Traps
Assisted Pull-ups
Rows (40 – 70 lbs)
Lat Pull-Down (10 – 70 lbs)
Cybex Lat Machine (50 – 90 lbs)

Dumb-bell shrugs (30 – 40 lbs)
Overhead Pose/Squeeze (3 – 8 lbs)
Peek-a-boos (10 lbs plate
Overhead Press in Place (45 lbs bar)
Inverted Row (35 – 45 lbs bar)