acon83
TID VIP Lady Member
- Jul 6, 2011
- 454
- 39
I rotate 3 workouts with cardio in between, so there's not a Monday-Sunday routine, but a day 1, day 2...
Day 1 legs
squats 135x8 w/u 185x8 195x8 205x6 225x3 (fail)
leg press 180x8 w/u 270x12 360x12 405x8 fail
single leg extension 65x8 70x8 75x8
single leg curls 60x8 65x8 65x6 fail
plait squats 60x10 65x10 70x10
calf raises (db) 40'sx15x3 (working on grip training...should do lots more weight but db's slip)
leg press calf raises 180x15x3
Day 2 back & bi's
Dead Lifts (just started these 2 weeks ago...so cute me some slack. not moving too much weight yet) 135x12 w/u 185x8x2
DB row 45x8x3
lat pull 95x12 105x8x2
pull ups set 1-close gripx8, set 2 wide gripx2, set 3 close gripx6, set 4 wide grip x1 (if I'm lucky) this is from a hang
cardio--zumba (mother-in-law loves it...its our "bonding time"
)
Day 3 chest & tris
bench w/u 45x12, 85x12, 95x6, 105x4
DB incline 35x8, 45x8,45x8
DB overhead pullover 45x8, 55x8, 60x8
weighted dips (25lb) 8,8,8 finish with no weight until failure 15-20
tricep pull downs overhand 40x12, 40x12, 40x12
tri pull downs underhand 40x12, 40x12, 40x12
seated overhead press (I think it's what it's called??) 45x12x3
cable crossover pulls 105x12x3
push ups 2 decline, 2 flat until failure each time
day 4 light legs/shoulders
military press 45x12 w/u, 65x12, 75x12, 85x8
DB front lat raise 15x12x3
DB side lat raise 15x8x3
db incline rear delt raise 15x8x3
lunges (smith machine) 1 45lb plate on each side (since I don't know the weight of the bar I am assuming this is only a total of 90lbs) so 90x12x3 per leg
step-ups 30lb db's on a bench that's slightly above my knee so, 30x12x2 per leg
calf raises
I mix in abs and cardio daily. Since I workout in the evening, and have a gym that allows me to use their childcare for 90 mins, I can't do much cardio there. So, I opt for hiit at home by running and walking up and down my stairs, bike riding with my kids, or getting out the jogging stroller and going for a run while pushing my little one.
Day 1 legs
squats 135x8 w/u 185x8 195x8 205x6 225x3 (fail)
leg press 180x8 w/u 270x12 360x12 405x8 fail
single leg extension 65x8 70x8 75x8
single leg curls 60x8 65x8 65x6 fail
plait squats 60x10 65x10 70x10
calf raises (db) 40'sx15x3 (working on grip training...should do lots more weight but db's slip)
leg press calf raises 180x15x3
Day 2 back & bi's
Dead Lifts (just started these 2 weeks ago...so cute me some slack. not moving too much weight yet) 135x12 w/u 185x8x2
DB row 45x8x3
lat pull 95x12 105x8x2
pull ups set 1-close gripx8, set 2 wide gripx2, set 3 close gripx6, set 4 wide grip x1 (if I'm lucky) this is from a hang
cardio--zumba (mother-in-law loves it...its our "bonding time"
)Day 3 chest & tris
bench w/u 45x12, 85x12, 95x6, 105x4
DB incline 35x8, 45x8,45x8
DB overhead pullover 45x8, 55x8, 60x8
weighted dips (25lb) 8,8,8 finish with no weight until failure 15-20
tricep pull downs overhand 40x12, 40x12, 40x12
tri pull downs underhand 40x12, 40x12, 40x12
seated overhead press (I think it's what it's called??) 45x12x3
cable crossover pulls 105x12x3
push ups 2 decline, 2 flat until failure each time
day 4 light legs/shoulders
military press 45x12 w/u, 65x12, 75x12, 85x8
DB front lat raise 15x12x3
DB side lat raise 15x8x3
db incline rear delt raise 15x8x3
lunges (smith machine) 1 45lb plate on each side (since I don't know the weight of the bar I am assuming this is only a total of 90lbs) so 90x12x3 per leg
step-ups 30lb db's on a bench that's slightly above my knee so, 30x12x2 per leg
calf raises
I mix in abs and cardio daily. Since I workout in the evening, and have a gym that allows me to use their childcare for 90 mins, I can't do much cardio there. So, I opt for hiit at home by running and walking up and down my stairs, bike riding with my kids, or getting out the jogging stroller and going for a run while pushing my little one.
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