shan
TID Lady Member
- Jul 1, 2011
- 980
- 85
Since I am awful at updating things like this for weight and such and I am dong HST where weight changes every workout...I am opting to put the exercise without the weights (unless I can make me take the time to update LOL).
M/W/F
-fasted cardio a.m.
(10 min. warmup, 20 minutes HIIT, 30 minutes mid range finisher)
HST p.m.
squat -1 set (alternate with leg press x 2)
split squat-1 set (alternate with single leg press x2)
calf press-2 sets (alternate standing and sitting)
sldl-2 sets
assisted dip-2 sets
assisted chin-2 sets
incline bench-2 sets
lat pulldown-2 sets
rows-2 sets
tri pushdown-1 set
upright row-1 set
rear delt raise-1 set (alternate standing, sitting, lying)
one arm lateral press-1 set
shoulder press-1 set (alternate standing and Arnold)
21's-1
hammer curl-1 set
shrugs-1 set
side press-1 set
front press-1 set
tricep dips-2 sets (1 b.w. and 1 with weight)
back ext-2 sets (1 b.w. and 1 with weight)
crunches-2 sets
rev. crunches-2 sets
Tu/Thurs.
fasted cardio a.m. (10 min. warmup, 20 minutes HIIT, 30 minutes at mid level intensity)
thats my routine minus the weights
M/W/F
-fasted cardio a.m.
(10 min. warmup, 20 minutes HIIT, 30 minutes mid range finisher)
HST p.m.
squat -1 set (alternate with leg press x 2)
split squat-1 set (alternate with single leg press x2)
calf press-2 sets (alternate standing and sitting)
sldl-2 sets
assisted dip-2 sets
assisted chin-2 sets
incline bench-2 sets
lat pulldown-2 sets
rows-2 sets
tri pushdown-1 set
upright row-1 set
rear delt raise-1 set (alternate standing, sitting, lying)
one arm lateral press-1 set
shoulder press-1 set (alternate standing and Arnold)
21's-1
hammer curl-1 set
shrugs-1 set
side press-1 set
front press-1 set
tricep dips-2 sets (1 b.w. and 1 with weight)
back ext-2 sets (1 b.w. and 1 with weight)
crunches-2 sets
rev. crunches-2 sets
Tu/Thurs.
fasted cardio a.m. (10 min. warmup, 20 minutes HIIT, 30 minutes at mid level intensity)
thats my routine minus the weights