Most of you follow me on instagram. You all know I'm trying to gain, which is why cardio is not a part of my routine. Here is my routine broken down for you all! And yes, you can still do this if you're trying to lose weight as well. Remember, the more muscle on your frame, the more calories you burn which= fat loss!
Monday: Legs/Glutes
10 minute warmup
Barbell squats: Pyramid sets(4)-50 lbs x 15 reps
-70 lbs x 12 reps
-90 lbs x 8 reps
-110 lbs x 6 reps
(back to 50 for 15 reps..burn baby burn ;-) )
Deadlift with dumbbells: Pyramid sets(4)- 20 lbs (each hand) x 15 reps
- 35 lbs x 12 reps
- 40 lbs x 8 reps
- 45 lbs x 5 reps
Leg press: Pyramid(8 total, 4 up, 4 down)- 60 lbs x 20 reps
- 95 lbs x 15
- 130 lbs x 10
-200 lbs x 6
(reverse back down)
Cable Kick back: (4 x 10 each leg heavy)
Cable Squats: (4 x 12 heavy)
One Legged Floor Bridge: (4 x 12 each leg)
Calf Raises w dumbbells: Pyramid (8 total, 4 up 4 down) -10 lbs(each hand) x 30
-15 lbs x 25
-25 lbs x 15
-35 lbs x 10
(reverse back down)
Wall squat with dumbbells in hand-(4) 60 sec, 45 sec, 30 sec, until failure.
Tuesday: Abs
-P90x Abs/Core plus video(20 minutes)
Crunches: 30(slow and hold at top)
Air Bike: 30 seconds
Feifer scissors: 20
Pulse ups: 20
Steam engine: 50
Plank: until failure
(repeat 1 more round beginning at crunches)
Wednesday:REST
Thursday:Legs/ Glutes
10 minute warmup
Sumo Squat: 4x10 heavy
Reverse cross back lunge w/ barbell:4x10 superset w/
Good mornings:4x10
Step back lunges w/ dumbbells: 4x10
Walking barbell lunges:4x10
One legged lunges with plates: 4x10
Side lunges: 4x10
Leg press calf extensions: 4 drop sets
Wall squat with dumbbells-(to failure)
Friday: Back/Bi's/Tri's
10 Minute Warmup
Barbell bicep curls: 4x10
Single arm dumbbell row: 4x12
Overhead Tricep extension:4x10
Wide grip lat pull down: 4x10
Reverse grip lat pull downs: 4x10
Seated Cable Row: 4x8
Standing Cable Curls:4x8
Straight bar push downs: 4x10
Superset: pushups/ bench dips 4x8 (last until failure)
Saturday/Sunday: rest
Definitions:
Pyramid Sets Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets.
Drop Sets: Drop sets are weight training sets in which the weight is decreased in each subsequent set in a group of sets.
Youtube these workouts if you're not sure what something means. Or google it! Educate yourselves! And remember, what's heavy for me may not be for you, or may be way too heavy! Do what you're able to do while keeping proper form! SO important!
Ahhh awesome!!! My favorite post! I love your leg workouts!!! All my favorites.
ReplyDeletewhat should a begginers schedule look like?
ReplyDeleteHow long do you rest between sets?
ReplyDeleteI rest about 30 seconds between each set. I'll make a post for beginners.
ReplyDeleteSo do you do each exercise with a rest between each set THEN move on to the next exercise in the order you have it listed?
ReplyDeleteyes. complete each workout before moving on to the next, with 30-45 second breaks in between each set
ReplyDeleteThanks so much for this!! I follow you on IG and now I'm studying your blog instead of my homework ;) I'm fairly new to lifting, for legs I don't have much variety because I never really knew what to do besides smith squats and leg press. Now I have plenty more to do, and I looked up some of the moves on youtube so I'll know how to do them right. Thank you!!! You're awesome!!
ReplyDeleteI did the leg work out today and it was awesome! I have a question about the reps. When you say a pyramid set (4) does that mean you do each weight 4 times? So a total of 16 sets? And when it's pyramid 8 total 4 up and 4 down do you do each weight 4 times onthe way up and 4 times on the way down? Or just 1 sent each weight up and down?
ReplyDeleteThanks so much!!!
When i say pyramid sets of 4, that means you pyramid up 4 different times. for example first set start with light weights for 15. (50 lbs, 15 times). thats one set. second set will be heavier weights. (70 lbs, 10 times.) that's the second set. continue up until you get to the last set (4). when i say pyramid up and then down, its a total of 8 sets. 4 going up like stated before, and then reversing back down to your starting point. does that make more sense?
DeleteHi there, just wondering if there is a reason you are not currently incorporating specific shoulder and chest days in your routine. I have heard mixed opinions on women working out chest in general -do you think it's necessary?
ReplyDelete