I'm happy I got in some consistent workouts this week. Even though I didn't get in as much cardio as I'd like to. Just getting back into a routine with my busy schedule and this constant gloomy, rainy weather makes me feel good. My diet has been good too and overall I am happy with my figure and my strength. My goal is to get back into a consistent routine of a bodybuilding style strength training, incorporating plyometrics and/or HIIT cardio along with daily ab work and weekly stretching/foam rolling.
SHOULDERS/ABS
warmup shoulder rotation exercises with 2.5 lb plates (2x25)
superset
standing barbell press (3x12)
mountain climbers (x25)
superset
single lateral db raise (3x12)
squat jumps (x12)
superset
single fwd db raise (3x12)
lateral jumps (x25)
superset
25# plate fwd shoulder raise (3x12)
side to side hops over bench (x25)
superset
seated rear delt db flyes (3x12)
shoulder taps in pushup plank position (x25)
superset
roman chair leg raises (3x12)
sliding crunches (x25)
superset
bicycles (x25)
toe touchers (x12)ea
BACK/BICEPS/ABS
superset
lat pulldowns
seated single cable rows
superset
rope attachment seated high cable rows
standing straight bar cable pulldowns
superset
bent over db reverse flyes
alternating db hammer curls
superset
Superman's on bench
barbell curls
Stability ball concentration single db curls
200 reps total of 8 ab exercises done in sets of 25 repetitions
BICEPS/TRICEPS/ABS
superset
barbell curls (3x15)
bench dips (3x15)
superset
ez bar 21's curls (3x21)
dumbbell overhead triceps press (3x15)
superset
alternating db curls (3x15)
single db tricep kickbacks (3x15)
superset
db concentration curls (3x15)
single db overhead tricep press (3x15)
superset
reverse grip single cable curls (3x15)
single overhead cable tricep press (3x15)
200 reps total of 8 ab exercises done in sets of 25 repetitions
LEGS/GLUTES/ABS
(First set is a warmup set with lighter weight and higher reps)
squats (1x15/3x8-12)
superset
leg press (1x15/3x8-12)
calf press on leg press (4x15-25)
leg extensions (1x15/3x8-12)
lying leg curls (1x15/3x8-12)
superset
alternating reverse lunges holding 10# plates (3x20)
lateral bodyweight lunges (3x10)ea
200 reps total of 8 ab exercises done in sets of 25 repetitions
15 minutes of HIIT cardio
CHEST/CARDIO
Cardio: 20mins total
5 min warmup, 15mins of HIIT 30sec @ 10mph 60sec @ 4mph
Superset
Flat Smith Chest Press
65x15/75x12/80x10/80x8
Pushups
15reps/12reps/10reps/8reps
Incline Smith Chest Press
55x12/55x10/55x10
Standing Cable Cross Flyes
5x15/7.5x12/7.5x12/10x8
Seated Cable Flyes Machine
30x15/single arm 30x12ea for 3 sets
Flat Dumbbell Bench Press
20x10/20x10/20x10
