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

My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”  ”  ”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie