Work it Out (My Training)

*Disclaimer: All workouts are developed by me based upon my own research and trial and error. I am not a personal trainer. All exercises can be found on BodyBuilding.com as well as other places on the Internet. Listing the weight I use for each exercise is meant to be a guide to show how I increased/decreased/maintained throughout sets. Please use a weight that is appropriate for you*

Plyocentric Leg Burner

4 rounds:
24 walking lunges with weight overhead
12 stepups each leg with dumbbells
6 in-and-out jumps
12 left and right “hover steps”
12 “hover kickbacks”
20 straight leg deadlifts with dumbbells
12 each leg bulgarian split squats
12 box jumps

4 rounds:
15 “hover squats” on boxes with dumbbell
20 hip thrusts with bar

4 sets: 12 narrow/12 wide leg press (3 lighter/1 heavier)
4 sets calf press
2 sets hamstring curl

3 rounds:
7 fast stepovers on Bosu
7 squats on Bosu
7 squat jumps
7 one legged jumps (each leg)

Finish: 15 minutes of intervals on elliptical/cardio machine of choice.

 

Back and Biceps:

Warmup:
Bicep curls (both arms at same time)
12 at 15#
2×10 at 15#

Bicep curls supersetted with dumbbell rows
4×12 (20# curls)
4×12 (30# rows)

Barbell rows supersetted with concentration curls
4×12 (50# for rows)
4×10 each arm (15# curls)

Zottman curls
4×8 at 15#

Max chin ups (I did 10 assisted)

Wide Lat Pulldown supersetted with narrow lat pulldown
1×15 at 40#
3×12 at 55#

Curls with rope attachment supersetted with facepulls
4×12 at 17.5 curls
4×12 at 27.5 pulls

Seated underhand low row (machine)
4×12 at 40#

 

 

High Volume Leg Workout:

Warmup: Curtsey squats with 15# dumbbells 2×20
Step-ups onto 20″ box with dumbbells 2×10
Smith machine lunges-2×10 each leg
10 good mornings with barbell

Back Squats:
12 at 65#
10 1 1/2 squats at 75#
10 at 95#
10 at 105#
8 at 115#
6 at 125#
5 at 145#
10 at 100#
15 at 65#

Deadlift
5×5 at 90#

Barbell Shoulder Press 5×5 at 45# (I’ve been doing Stronglifts)

Leg Curl Machine:
10 at 60#
3×10 at 79#
8 at 97#
5 at 115#

Calf press
5×10 narrow, wide, toes out, toes in, normal

25 minutes cardio on arc trainer: 5 minute warm up, 15 intervals, 5 minute cooldown

 

Glute and Hamstring Workout: February 7, 2014

10 minute cardio warm-up (StairMaster)

Glute Kickbacks with low cable–100 per leg

Straight Leg Deadlifts superset with barbell glute ham bridges
95 pound DL’s and 65 pound bridges: 20 reps x 5 sets

Barbell back squats superset with deadlifts
95 squat, 85 DL: 20×2
115 and 85: 12
95 and 85: 20
75 and 65: 20
65 and 65: 20

Barbell good mornings superset with wide sumo squats with barbell
45 (bar) good mornings and 65# squats: 25×2

Linear leg press
90# added: 25×4

Glute press down on assisted pull-up machine
75.5# 100 per leg

Lying leg curls
25#-20 curls, 25 pulses, 5 curls, 25 pulses, 5 curls, 25 pulses, 5 curls, 25 pulses, 5 curls

50 glute-ham extensions

Hip flexor stretching

Total workout time: 1:21:00

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