Monday: Arms and Shoulders
- • Bicep Curls: With barbell x 20 for 3 sets
- • Triceps: Dips on the bench with feet on a fit ball x 20 for 3 sets
- • Shoulder Press with Barbell: In the front and x 20 / in the back x 20 for 3 sets
- • Biceps: Alternating Bicep Curls w/ dumbbells x 20 each arm (40 total) bicep curls arms together x 20
- • Triceps: Skull Crushers with barbell x 20
- • Barbell Press from belly button x 20
- Bent Over Lateral Raises with lighter dumbbells x 20
- • Standing Side Lateral Raises with lighter dumbbells x 20
- • Shoulder Presses x 20
- • Cardio – Interval training 30 minutes
- • Abs between sets
Tuesday: Plyometrics
- • P90X or Insanity Training
- • Abs workout
Wednesday: Legs
- • Lying Down Hamstrings on the fit ball with both legs together x 50 / single leg x 20 each leg
- • Straight Leg Deadlift x 20
- • Calve Raises: Feet straight x 20 / feet in duck position x 20 / feet pigeon toed x 20 (x3)
- • Leg Press: Feet normal position x 20 / feet in duck position x 20
- • Squats with Dumbbells x 20 / Sumo Squats with weights between your legs (Duck) x 20 (x3)
- • Stationary Lunges x 20 each leg
- • Leg Extension: Normal x 20 feet in duck position x 20 feet in pigeon toed position x 20 (x3)
- • Donkey Kicks Weighted x 20 each leg combined with Standing Glute Pulses x 20 each leg (x3)
- • Cardio – Elliptical 30 minutes
Thursday: Cardio
- • Gymnastics/Ballroom/Flexibility Training
Friday: Chest and Back
- • Bench Press: 5 Normal / 5 Negative / 5 Normal combined with Reverse pull ups – repeat 3 times
- • Incline Bench Press X 20 combined with Bent Over Rows Reverse grip X 20 reps repeat 3 times
- • Pushups feet on ball x15
- • Pull Downs x 20 (3 seconds up) repeat 3 times
- • Cardio – Interval Training 30 minutes
- • Abs between sets
Saturday: Track Day
- • Sprints + Abs
- • 45 minutes of Sprint Drills, and Stadiums
Sunday: Rest
- • Off
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