1) High volume warmup -Dips 25 reps -Strait bar curls 15 reps -Tricep pushdowns 20 reps -Palms facing you chinups 15 reps *Do this complete rotation 4 times through with no rest 2) Mass Medley -Heavy close grip bench press 8-10 reps -Heavy strait bar curls *Do this 6 times through 3) 4 part medley -EZ bar curls 6 reps […]
-Leap Frog jump squats (tap the floor every time you come down) 4 sets of 15 -Burpies (for more advanced add a pushup everytime you come down) 4 sets of 15 -Power Lunges with knee taps (when you land you should be in a runner position) […]
*Warmup on elliptical or treadmill for 10min. 1) Wide grip lat pulldowns: 2 sets of 20 warmup. Light weight High/low set. Do a heavy set of 6 reps, then immediate dropset of 12 reps, 1 minute rest. (3 sets) 2) Single arm dumbbell row: 15 reps each arm, superset assisted chin-ups 15 reps (3 sets ) 1min rest. […]
*45sec rest in between sets -Straight bicep curls 12, superset Bodyweight tricep dips till failure {5sets} -Dumbbell Chest flys 12, superset Single arm tricep kickback 12 each arm. {5sets} -Hammer curls heavy for 6reps, drop weight 5-10lbs for 10-12reps, Superset Overhead tricep extensions for 12 {5 reps} -Tricep Push-ups: 4 sets of 12-15
•Bodyweight Squat warmup: 4 sets 30 •Barbell squats: 10 close stance (feet close together) , 10 athletic stance, 10 wide stance. All 3 stance equals one 1 set. 4 sets of 30= 120 •Barbell walking lunges: 20 steps forward , 20 walking back. •Heavy Barbell deadlifts: 4 sets of 15 •Barbell Reverse lunges; 10 each leg. 4 sets •Barbell step […]
WOD: (workout of the day) Walking lunges 50 Jump squats 40 Crunches 30 Tricep dips 20 Push-ups 10 {5 rounds}
By: FitMiss Chady Leg extensions •2 warmup sets of 20 light weight •2 Sets 15 of drop set 3x each set Example: 70lb – 15 reps , 50lbs-15 reps , 30lbs-15reps. •15 – one leg at a time, then 15 both leg extensions. {4 sets} Squats •2 warmup sets no weight of 20 •Weighted wide stance squats for 12 •Superset […]
**30 sec rest between each set** •Barbell bench press 12 Superset 10 push-ups 3 sets •Incline dumbbell bench press 12 Superset 10 push-ups 3sets •Cable crossover flies 12 Superset 10 push-ups 3sets •Decline dumbbell bench press 12 Superset 10 push-ups 3 sets •Dumbbell flies 12 Superset 10 push-ups 3 sets
By: FitMiss Chady <Warmup 5 min on elliptical > •Wide grip pulldowns 15 Superset with deadlifts 10 {6rounds} •Seated close grip cable rows 15 Superset with deadlifts 10 {6 rounds} •Straight arm pulldown 15 Superset with deadlifts 10 {6 rounds}
By: FitMiss Chady 5 sets of 15 •dumbbell lateral raises •dumbbell Arnold press •dumbbell shoulder press Abs: 40 reps each (1 set) •gym ball crunches holding 10lb plate •Side to side twist holding 10lb plate •Leg lifts holding gym ball between ankles (don’t let ball touch floor) 15-20reps. 5 sets of 15 •single arm cable front raises •single arm cable […]
