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
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
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!
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.
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)
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)
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
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
Re: Baby is getting back...
look at you getting after it baby1
Re: Baby is getting back...
Quote:
Originally Posted by
guns01
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
Re: Baby is getting back...
Quote:
Originally Posted by
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
oh how i dread the 4am fasted cardio that is in my future haha
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
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
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
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 :thumb:
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