ericathevegan

Yesterday you said tomorrow.

Diff. Days – Diff. Exercise

 

This is a regimen that I got from Muffin Topless’ tumblr account.

[Breathe properly and keep your core tight during all movements.]
[If you do not know how to do a particular exercise, refer to this website for explanations and examples: (http://www.bodybuilding.com/exercises/ )][Move quickly from one exercise to the next.]
[When the muscle begins to burn, do an additional 2-3 reps. (if I say 15 reps, it should be burning by about rep 12).]
[Go as heavy as you can while maintaining proper form (remember, we don’t want an injury).]
“Superset” – two exercises performed back to back with no rest in between
“Dropset” – after the set, immediately drop the weight and perform another set with the same amount of reps (or more if you can.. the point is to burn-out the muscle)

SCHEDULE:
->Monday – Legs (no cardio)
->Tuesday – Shoulders + cardio
->Wednesday – Cardio
->Thursday – Back + cardio
->Friday – Arms + cardio
->Saturday – Rest (no cardio)
->Sunday – Chest + cardio

  • LEG DAY:
    Warm-up:
    4×20 Leg extensions (light weight, just to get a pump in your quads)
    4×10-12 Barbell Squats
    4×10-12 Leg Press
    3xlength of gym and back Walking Lunges (w/dumbbells or barbell)
    3×10-12 Stiff-Leg Deadlifts
    Superset #1:
    4×10-12 Leg Extensions
    4×10-12 Hamstring Curls
    4×30 calf raises with dumbbells

 

  • SHOULDER DAY:
    Shoulder Press 4×12
    Monster Set:
    3×12 Front raise with dumbbells (neutral grip)
    3×12 Side Lateral Raise
    3×15 Bent Over Rear Lateral Raises
    Superset:
    4×10 Reverse PecDec Flies
    4×12 Upright Barbell Row

 

  • BACK DAY:
    Superset #1:
    3×12 Wide Grip Lat Pulldowns
    3×12 Narrow Grip Pulldowns
    Superset #2:
    3×12 (each arm) One Arm Dumbbell Row (same side = one knee and one hand on the bench); http://www.bodybuilding.com/fun/weik69.htm
    3×12 Seated Cable Rows
    Superset #3:
    3×15 Lower Back Hyperextensions
    3×12 Reverse Grip Bent Over Rows

 

  • ARM DAY:
    Superset #1:
    3×12 Standing Bicep Cable Curl
    3×12 Rope Tricep Push-Down
    Superset #2:
    4×12 Seated Alternating Dumbbell Curls
    4×12 Skull Crushers
    Superset #4:
    3×12 Hammer Curls w/ a dropset after each set
    3×12 Tricep Dumbbell kickbacks w/a dropset after each set

 

  • CHEST DAY:
    4×12 Dumbbell bench press
    3×15 Cable Cross Overs
    4×10-12 Incline barbell bench press
    3×10 Pec Dec Flies
    4x as many push ups as you can do

[***REMEMBER LADIES:: Lifting weights will NOT make you bulky or manly. Women do not have the levels of testosterone necessary to get bulky, so do not worry about lifting heavy!Women bodybuilders use steroids, you do not.. so don’t stress.]
[Push yourself and work hard. You are in control of how much effort you put into this. You will get out of it what you put in! Be safe, and have fun! =)]

[Don’t have access to a gym? You can do Plyometric/Bodyweight workouts!]

Monday – Lower Bodyweight Workout
Tuesday – Cardio
Wednesday – Upper Bodyweight Workout
Thursday – Rest
Friday – Lower Bodyweight Workout
Saturday – Cardio
Sunday – Upper Bodyweight Workout

Lower Bodyweight Workout
-Warm Up – jog 10-20 minutes
-10 jump squats
-10 narrow stance squats
-10 wide stance squats
-10 walking lunges (each leg)
-10 one-legged squats (each leg)
-10 bench step ups (each leg)
-As many mountain climbers as you can do for 1 minute
-As many calf raises as you can do for 1 minute
-Repeat this circuit 10 rounds (if you can do more, GO FOR IT!!!)
No rest between exercises, only rest 2 minutes between rounds.. try to keep moving during those 2 minutes (jog in place, do jumping jacks, high knees, butt-kicks, just keep your heart rate up!)

Upper Bodyweight Workout
-Warm Up – jog 10-20 minutes
-As many pull ups as you can do
-As many jumping jacks as you can for one minute
-15 push ups
-As many burpees as you can for one minute
-Repeat this circuit 10 rounds (if you can do more, GO FOR IT!!!)
No rest between exercises, only rest 1 minute between rounds.. try to keep moving during those 2 minutes (jog in place, do jumping jacks, high knees, butt-kicks, just keep your heart rate up!)

  • Super Simple HIT Workout!
    5 minute warm up, easy/moderate pace
    30 seconds of all out effort
    1-2 minutes of low intensity recovery (easy/moderate pace)
    Repeat this sprint/recovery cycle 6-8 times
    5 minute cool down, easy/moderate pace

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