Post baby I choose to do an upper/lower/total body workout. It was working well but I didn't feel that I was training the way I needed to be. So I went back to the drawing board and wrote myself a different plan of attack. This time I am doing a body part split and I am much happier with my workout.
My workout goes like this:
Monday: Rest
Tuesday:
Chest:
Incline dumbbell press 5 sets of 5
Dumbbell fly 5 sets of 5
Standing Cable Crossover 2 sets of 12-15
Straight Arm Pullover 3 sets of 6
Bicep:
Standing Bicep Curl 3 sets of 5
Alternate Bicep Curl 3 sets of 5
Hammer Curl 3 sets of 5
Reverse Curl 3 sets of 5
Cable Curl 3 sets of 5
Wednesday:
Legs:
Hack Squat 3 sets of 5
Sissy Squat 2 sets of 15
Straight leg deadlifts 3 sets of 5
Leg Extensions 2 sets of 15
Calves:
Standing calf raises 2 sets of 15
One legged calf raise
seated calf raise
Reverse calf raise
Thursday: rest
Friday:
Shoulders:
Arnold Press
Dumbbell laterals
Rear delt machine
burns-30 seconds
shrugs
Triceps:
Close grip bench
Skull crushers
French press
Tricep pull down
Saturday:
Back:
Bent over row
Wide grip pulldown
T-bar rows
Dead lifts
Abs:
Reverse crunch
Cable crunch
Side leg raises
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