Baby is getting back...

[BABY1]

Re: Baby is getting back...

Back, Arms, Abs + 30 sec sprints

Wide-grip lat pull-down 3 X 15, super-set with Narrow Reverse-grip pull-down 3 X 15

One-armed DB Row (each arm) 3 X 15, with Stability ball Roll-outs as active rests 3 X 15

Seated cable row 3 X 15, with V-ups on bench as active rests 3 X 15

Bent-over BB Row or T-bar Row 3 X 15, with mountain climbers as active rests 3 X 20

Standing Alternating DB Curls 3 X 20, super-set with Bench Dips 3 X 12

Machine or BB Preacher Curls 3 X 12, super-set with Narrow

Push-ups 3 X 12

Triceps Rope Push-downs 3 X 12, with mountain climbers as active rests 3 X 20

Overhead Triceps Rope Pull 3 X 12, with Bicycle Crunches as active rests 3 X 25

30 sec sprints on treadmill (level 8 – 30 seconds on/30 seconds off)


the 30 sec sprints were supposed to go for 30 minutes! Yeah, I cut that down,lol. The goal will be 30 minutes with this session next week or the next

[BABY1]

Re: Baby is getting back...



Chest, Shoulders, Abs

Incline DB Press 3 X 15, super-set with Overhead DB Shoulder Press 3 X 15

Cable Crossovers 3 X 15, with Side-to-side Push-ups as active rests 3 X 12

One-armed Overhead DB Squat (each side) 3 X 15, with V-ups on Bench as active rests 3 X 15

Side DB Laterals 3 X 15, super-set with Upright Rows 3 X 15, with Squat Thrusts as active rests 3 X 10

Tri – set: Dips 3 X 15, Roman Chair Leg Raises 3 X 15, Standard Push-ups 3 X 15 (perform 15, 15, 15 X 3)

30 minutes steady cardio

[BABY1]

Re: Baby is getting back...

YESTERDAY



Quads & Calves

Leg Press (shoulder stance) 3 X 15, super-set with Squat Jumps 3 X 15

Single-leg BB Split Squat (each side) 3 X 15 + 1 min jump rope as active rests

Alternating Walking BB Lunges (10 down, 10 back) 3 X 20, super-set with long jumps (10 down, 10 back) 3 X 20

Leg extensions 3 X 20, super-set with lateral bounds (side-to-side single leg hops) 3 X 20

Smith Machine Squats (place a plate under the heels to put an emphasis on the quads) 3 X 30

Standing Calf Raise 3 X 20 + 1 min jump rope as active rests

No cardio...this session actually wiped me out, but I haven't been sleeping well. It sure made me sleep good last night though,lol!

[BABY1]

Re: Baby is getting back...

Tues: Back, Arms, Abs

Wide-grip lat pull-down 3 X 15, super-set with Narrow Reverse-grip pull-down 3 X 15

One-armed DB Row (each arm) 3 X 15, with Stability ball Roll-outs as active rests 3 X 15

Seated cable row 3 X 15, with V-ups on bench as active rests 3 X 15

Bent-over BB Row or T-bar Row 3 X 15, with mountain climbers as active rests 3 X 20

Standing Alternating DB Curls 3 X 20, super-set with Bench Dips 3 X 12

Machine or BB Preacher Curls 3 X 12, super-set with Narrow

Push-ups 3 X 12

Triceps Rope Push-downs 3 X 12, with mountain climbers as active rests 3 X 20

Overhead Triceps Rope Pull 3 X 12, with Bicycle Crunches as active rests 3 X 25


2 tootsie rolls and massage chair

This was a great session but I did skip the cardio. I am listening to my body. If I don't it will take a longer recover, cause that is how I roll.

[BABY1]

Re: Baby is getting back...

Wednesday

Chest, Shoulders, Abs + 30 sec sprints

Incline DB Press 3 X 15, super-set with Overhead DB Shoulder Press 3 X 15

Cable Crossovers 3 X 15, with Side-to-side Push-ups as active rests 3 X 12

One-armed Overhead DB Squat (each side) 3 X 15, with V-ups on Bench as active rests 3 X 15

Side DB Laterals 3 X 15, super-set with Upright Rows 3 X 15, with Squat Thrusts as active rests 3 X 10

Tri – set: Dips 3 X 15, Roman Chair Leg Raises 3 X 15, Standard Push-ups 3 X 15 (perform 15, 15, 15 X 3)

[BABY1]

Re: Baby is getting back...

Thurs: Hamstrings, Glutes, Abs

Seated Leg Curls 3 X 15, super-set with Stationary Alternating Lunges 3 X 15

Straight-leg BB Deadlift 3 X 15, super-set with Bounce-Bounce-Squat (jump, jump, plie squat) 3 X 15

Standing Cable Leg Curl 3 X 15, super-set with Alternating Jump Lunges 3 X 15

Single-leg BB Squat on bench 3 X 15, super-set with Stability Ball Leg Curls (double OR single) 3 X 15

Lying Leg Curls (one leg at a time) 3 X 20, with Mountain Climbers as active rests 3 X 20

Tri-set: Standing Calf Raise 3 X 20, Seated Calf Raise 3 X 20, 1 min jump rope (perform 20, 20, 1 min X 3)

[BABY1]

Re: Baby is getting back...

Fri: Back, Biceps, Abs + 30 sec sprints

Wide-grip Pull-ups 3 X 12, super-set with Medicine Ball Twists 3 X 12

Seated Cable Rows 3 X 15, super-set with Low Rope Cable Rows 3 X 15, with reverse crunches as active rests 3 X 25

Bench DB or Machine Pull-over 3 X 15, super-set with Decline Sit-ups 3 X 15

Wide-grip Lat Pull-down 3 X 15, super-set with Narrow Reverse-grip Lat Pull-down 3 X 15, with Stability Ball Crunches as active rests 3 X 15

Rope Bicep Curls 3 X 15, super-set with Spider Crunches 3 X 15

DB Hammer Curls 3 X 15, with tuck jumps as active rests 3 X 15

Twenty-ones (Barbell) 3 X 21

[BABY1]

Re: Baby is getting back...

TODAY!!!!

Shoulders, Triceps, Calves

Hand Stand Press 3 X 10 or Smith Machine Press 3 X 15, super-set with 1 min jump rope

Dips 3 X 15, with Mountain Climbers as active rests 3 X 15

DB Upright Rows 3 X 12, super-set with Arnold Press 3 X 12, with 1 min jump rope as active rest

DB Lateral Raise 3 X 12, super-set with Triceps Rope Push-downs 3 X 12, with 1 min jump rope (high knees) as active rest

Medicine Ball Push-ups (both hands on ball) 3 X 10, super-set with Standard Floor Push-ups 3 X 10

Tri-set: Standing Calf Raise 3 X 20, Seated Calf Raise 3 X 20, 1 min jump rope (perform 20, 20, 1 min X 3)


Next week I will add some of those 30 sec sprints on the treadmill

[guns01]

Re: Baby is getting back...

look at you getting after it baby1

[BABY1]

Re: Baby is getting back...

look at you getting after it baby1

Been following a plan I have used before. This training has me in bed sleeping by 9pm,lol. My goal is too get to the gym by 5:30am. It will happen 1 day

[guns01]

Re: Baby is getting back...

Been following a plan I have used before. This training has me in bed sleeping by 9pm,lol. My goal is too get to the gym by 5:30am. It will happen 1 day

oh how i dread the 4am fasted cardio that is in my future haha

[BABY1]

Re: Baby is getting back...

Monday morning...go get'em



Arms & Abs:

Narrow push-ups – 4 X 15

Overhead DB triceps press – 4 X 8

Single-arm triceps cable pushdown, super-set with reverse grip triceps pull-down - 3 X 8 + 8

Skull-crushers, super-set with narrow grip chest press – 3 X 8 + 8

Incline DB curls – 4 X 8

Alternating DB curls – 4 X 8

Twenty-ones – 2 X 21

Stability ball crunches – 3 X 25

Stability ball pike crunches – 3 X 15

Stability Ball reverse crunches (ball between feet) – 3 X 15

Cardio – 30 minutes medium intensity cardio


massage chair

[BABY1]

Re: Baby is getting back...

This morning's session looks like this...


Legs:

Narrow squats – 2 light sets of 15 reps and 2 heavier sets to failure

Leg press (narrow stance) – 4 X 8

BB Bench Step-ups – 4 X 8

Walking BB “double” lunges (step- down-up-down) – 3 X 20

Single leg BB squats (foot on bench) – 4 X 8

Leg extensions – 3 X 10, last set to failure

Seated calf raise – 3 X 20, last set to failure

Standing calf raise – 3 X 20, last set to failure

2 tootsie rolls and massage chair

[BABY1]

Re: Baby is getting back...

Hump day...

Chest & Abs:

Flat bench press/reverse grip – 1 warm-up set (regular grip), 4 X 8 (reverse grip)

DB fly, super-set with flat bench DB press – 4 X 8

Incline DB press, super-set with dips – 4 X 8

Decline cable crossovers – 4 X 8

Medicine ball – 3 X 25

Roman chair – 3 X 15

Reverse crunch (on bench) – 3 X 15

Cardio – 30 minutes medium intensity cardio

[BABY1]

Re: Baby is getting back...

Legs again! Not my fave day BUT the results are worth it and I get to eat more on leg day


Legs:

Leg extensions – 2 warm-up sets with lighter weights X 30 reps

Squats (wide stance) – 6 X 8

Seated leg curl – 4 X 8, last set to failure

Single leg deadlift (foot on bench) – 4 X 8

Glute hip raises – 4 X 8

Leg press calf raises – 3 X 20

Seated calf raises – 3 X 20

Standing calf raises – 3 X 20