Murder Your Abs!


10 mins cardio intense warm up

abs routine

Incline crunches front to sides
15×5

Captain chair front leg lifts
20×3

Downward facing twists
20×3

Oblique crunches
100×3

Butt lifts
20×2

standing captain chair twist oblique leg lifts
26x20x15

Chair crunches front to side
40×3

Kneeling downward facing crunches rope cables
60 lbs
20×3

Yoga ball jack knives
10×3

Planks
20×3

xoxo

Kristie

Workout 4:1 Chest and Tris + Abs


More modivation to get in the gym!

  • Warm up with some Bikram Yoga stretches.
  • 15 minutes of intense eliptical cardio

CHEST

Warm up:
pec deck fly
3 sets
20-15x, 30-12, 40-10x

Incline dumb bell press
4 sets
15-15x, 20-12x, 10x, 10x

Flat dumb bell fly
10-15x, 12.5-12x, 15-10x

Flat bench press
2 sets
Warm up: Bar(45)-10x
Rest pause: bar-6/5/4=15
•Tempo- 4 second negatives with explosive positives
•Rest interval- 30 second rest between cumulative sets or 10-12 deep breathes
•1min deep stretching upon completing last set

Machine Chest Press
3 sets
20-15x, 30-12x, 40-10x

TRICEPS

Machine Dips
3 sets
40-20x, 50-15x, 60-10x

Laying triceps extensions
3 sets
20-15x, 12x, 10x

Rope Extensions
3 sets
20-15x, 12x, 10x

ABS

Decline Crunches
3 sets-10x

Lying Leg Raises
3 sets-10x

Workout 3: Arms


Modivation to work harder.
I did this routine w/ my personal trainer, Mr. David Baptista.  Thank You David!
Arms
super set
Skull Crushers (lying tricep extensions)
Barbell Curls (standing)                        3 Sets 20lbs-15x, 30lbs-12x, 10x
      
 
super set
Machine Tricep Extensions                  3 Sets  30lbs-20x, 40lbs-15x, 50lbs-10x
Machine Preacher Curls                       20lbs-15x,10x,10x
 
super set
Rope Extension                                        3 Sets  30lbs-20x, 40lbs-15x, 50lbs-10x-burnout
Incline Dumb Bell Curls                       10lbs-20x, 15x, 10x
 
Bench Dips (bodyweight)                     3 Sets  15x, 10x, 8x
 
Abs
 
Decline Crunches                               3 Sets 10x
 
Lying Leg Raises                                 3 Sets 10x