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Exercise Schedule

A more advanced workout for those interested or ready
If you are a beginner or intermediate level in your fitness routine please feel free to check the links to the right for a less strenuous but hopefully challenging routine that will fit your personal fitness level.

Here is a new schedule for more advanced workouts. Along with the schedule below please do cardio 3 days a week for 20 minutes and crunches nightly. Get Sweating!!!

Monday: Legs
Squats- 4 sets 10
Calf raises- 4 sets 10
Thigh extensions if doing at home try sitting on a chair with a dumbbell held with your feet
4 sets 10
Lunges - 4 sets of 10 Leg curls - 4 sets of 10

Tuesday : Back
Wide grip lat pull downs - 4 sets 10
Seated rows - 4 sets 10
Close grip lat pull downs - 4 sets 10
Shrugs - 4 sets 10
Weighted or not I prefer weighted hyper-extensions - 4 sets 10

For those working out at home:
Dumbbell rows 4 sets of 10
Weighted hyper-extensions - 4 sets 10
Shrugs - 4 sets 10
Pull ups or let downs 4 sets of 5 Pull ups if you can do them lets downs till you can.

Wednesday: Chest
Incline dumbbell press - 4 sets 10
Flat dumbbell press - 4 sets 10
Decline barbell press - 4 sets 10
Dumbbell flies - 4 sets 10

Thursday: Shoulders
Dumbbell press - 4 sets 10
Side laterals - 4 sets 10
Front dumbbell raises - 4 sets 10
Bent-over dumbbell laterals - 4 sets 10


Friday: Arms
Skull crushers - 4 sets 10
close grip bench or Cable push downs -4 sets 10
Overhead triceps press - 4 sets 10
Bench dips - 4 sets 10

Dumbbell curls - 4 sets 10
Preacher curls - 4 sets 10
Concentration curls - 4 sets 10

Lets give this a shot for a while.





9 comments:

  1. I'm only 15 lbs off the women's open record (and there is no record for over age 34). And that's for 10 reps. Hmmm...

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  2. Erin come to the June 4th event in Johnson City.

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  3. Dang it - I'm doing the Freihofer Run for Women that day.

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  4. Dead lift...."be prepared for the bar to ride up your legs."

    What do you mean by this?

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  5. When you pull a heavier weight the bar will tend to drag up your shins. They can get scratched up a bit. During a meet you have to wear socks up to your knees.

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  6. Helpful post today!

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  7. Thank you Cyndi. I am so glad you are able to benefit from my ramblings.

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  8. all of this are super set?do you have for 3 months in work out..i am working for 3 months now..but i got different program.

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  9. Bobie,

    You can do this 3 months in. ! minute rest between sets or until you breathing in normal again. Make sure you are using a weight that is heavy enough so the last 2 reps of the last set is very hard to get out.

    Jim

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