SX70- Phase 3 and 4 workout Plans!

Sexy in 70- Phase 3 and 4- the next 4 weeks!!
(week 5, 6, 7,8)

The 3 day split-

Over first 4 weeks of our contest you have been following a  workout program that is considered a 2 day split.  A 2 day split means that it takes you 2 days to workout your entire body.  Therefore, a 3 day split then means you graduate to taking 3 lifting days to workout your entire body. Did you get that- YOU’ve now graduated to the “next level” of training!!

In my opinion the 3 day split is the BEST SPLIT EVER!  It’s my “mainstay” way of splitting up my body for the most effective efficient workout plan on the planet, lol! (Can you tell I am biased 🙂 ) It correlates perfectly with my emphasis on lifting with your BIG muscles and the fact MUSCLE BURNS FAT !!   I can lift as few as 3 and as many as 6 days a week… so it’s very flexible!

3 day split basics:

  1. Legs
  2. Back/Shoulders/Biceps
  3. Chest/Tri….then REPEAT

+ABS do some every workout

+ intervals on upper body days after lifting or no-lifting days, plus the option to add some extra for fun (HA! FUN!!)

Phase 3 &4

3day split

5liftingdays- back emphasis*

3-4 intervals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5, 6, 7, 8

May 3rd-30th

Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or

ABS

*I’ve added a back emphasis because most women are VERY lacking in there back muscles. “Don’t forget them back there”

NOW for the Hormonal Timing  VARIATIONS!!

Be sure to integrate your hormonal component for maximum results and CONSISTENCY!!  use the B/B calendar on www.buffmother.com to figure your days and if you have no clue what I am talking about PLEASE- GET MY BOOK ASAP! “Hormonal Timing by BuffMother!”

AND Remember:

Challenge =CHANGE!!

~~~~~

Boosting pace- PURPLE DAYS

  • Take Wednesday and Sunday virtually off- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
  • Take more time between your sets of each exercise- think Full Recovery around 2 mins rest- STRETCH between sets
  • Lift as a pyramid of 4 sets: 10, 8, 6, 10
  • Be sure to rest a bit more and eat a bit more- but don’t make excuses!

Buffing pace- PINK DAYS

  • Workout 6 days a week- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
    Keep moving during your workout- keep heart rate up- break a sweat- take 45 to 60 seconds between sets
  • ABS or Jumprope or drills between sets
  • Lift in a basic 3-4 sets of 10 type structure
    Add in some fasted cardio up to 3 times a week for 20-30mins per session

AND just to be extra nice I’ve included 2 versions of the workouts- one for AT HOME and the other for AT GYM

AT Home Version:

Exercise DATE
Chest day
DB Press lbs.
reps.
Incline Flys lbs.
reps.
Push ups lbs.
reps.
DB laying Tricep Extensions lbs.
reps.
Tricep Kickbacks lbs.
reps.
Back day
Pull ups- lats lbs.
reps.
DB Lat Pulls lbs.
reps.
Rows-rhomboids lbs.
reps.
Military Press-shoulders lbs.
reps.
Front Raises lbs.
reps.
Bicep dumbell Curls lbs.
reps.
Leg  day
DB Squats lbs.
reps.
Dead Lifts lbs.
reps.
Butt Squats- legs wide squeeze butt hard lbs.
reps.
Stationary lunges lbs.
reps.
Ball Leg Curls- one leg at a time lbs.
reps.
Walking Lunges lbs.
2×15 –butt focus reps.
Calf Raises lbs.
reps.
+ABS and intervals:

AT GYM Version:

Exercise DATE
chest day
Bench Press or Chest Press lbs.
reps.
Incline Chest Press lbs.
reps.
Cable Flys or Incline Flys lbs.
reps.
Chest Dips or push ups lbs.
reps.
Barbell Tricep Extensions lbs.
reps.
Kick backs lbs.
reps.
BACK day
Pull ups lbs.
reps.
Lat Pulls lbs.
reps.
seated rows lbs.
reps.
Alternate Back machine- lats lbs.
reps.
Military Press or Dumbell Press lbs.
reps.
Upright rows lbs.
reps.
Barbell Bicep Curls lbs.
reps.
Dumbell Hammer Curls lbs.
reps.
Leg Day
Squats lbs.
reps.
Leg Press lbs.
reps.
Butt Squats on smith lbs.
reps.
Smith lunges lbs.
reps
Knee Extensions lbs.
reps.
Leg Curls lbs.
reps.
Walking Lunges lbs.
reps.
Calf Raises lbs.
reps.
Lower Back Extensions lbs.
reps.
+ABS and intervals

Comments

comments

0 thoughts on “SX70- Phase 3 and 4 workout Plans!”

  1. omg…too funny…i knew that i knew what the smith machine was….but needed a reminder to make sure…so i google the exercise lol…and what is the first website listed? youtube and buffmother video performing the exercise too funny! WTG Michelle!!! ….off to the gym…

    progress so far 100%…havent fell off…fell short or deviated from the plan…going strong…and cant wait til June!!! 😀

  2. thanks for all the exercises, the schedule, and the reps during the boosting and buffing phases! i do so much better when someone tells me what to do.;)

  3. Excited about the 3 day split! Thanks for the exercises and the reminder on the boosting/buffing reps. I am ready for legs today!!

  4. Hey Michelle! What fat burner do you currently use/suggest? I need to shed about 10 pounds gained over the winter and cannot get past my plateau. Afternoons attack me with cravings and tiredness. I need something that will really work!

  5. Legs and abs yesterday with Lori (also doing the contest), one word today, ouch! But in a good way:) Today I teach a 60 min step class and 30 min core class, legs don’t fail me now hahaha!!

  6. I don’t really use “fat burners” … my Hormonal Timing pills both have subtle fat burining properties- caffiene, green tea, chromium, calcium, amino acids, raspberry extract, theobromine, etc…
    But I do find it handy to NRG-X’s energy drink “STINGER SHOT” or use coffee as a pre-workout stimulant.
    I also take NO2 supplements regularly and Creatine- both of which help burn fat without the crazy stimulation.

  7. Hi Michelle

    I started your program this week and I have been eating very healthy (high protein, low carb, healthy fats). And basically been doing everything to the T.

    Supplement wise I use whey protein as my mid meal snacks, and also use creatine pre and post workout. Have been doing all the workouts, with ABS and HIIT. I know you shouldnt really go on the scale but rather on CM loss, but I have two issues:

    – I am sooooooo tired. I feel like I have absolutely no energy. Could it just be that I am not used to this amount of exercise and that my body will adjust?
    – Today, when i put my jeans on, they were tighter than they use to be, especially around the butt area :-(. I am so worried that I am doing something wrong, and its very discouraging….

    Any comments will be helpful..

  8. I workout at home and was really glad to see the post for those of us that do our workouts at home! You are so awesome to take the time to do that for us! I have legs today and then I’m meeting a bunch of my “boot camp” ladies at the track tomorrow to teach them about intervals! Should be fun with sore legs! 🙂

  9. Lifting will cause you to be more tired. Be sure you are eating enough good nutritious foods.

    You may be retaining water- which is part of the process towards building muscle. Realize that extra amino acids, sore muscles, etc…will cause you to temporarily “swell”…also note what hormonal day you are on.

    if you are in your buffing phase- I’d suggest going off the creatine for a bit and eating REAL food for your protein intake. I bet you’ll lose the puff 🙂

  10. wow i messed up the reps on boosting last week and today…ok..got it now!….getting it right the rest of the week!

  11. I don’t really use “fat burners” … my Hormonal Timing pills both have subtle fat burining properties- caffiene, green tea, chromium, calcium, amino acids, raspberry extract, theobromine, etc…
    But I do find it handy to NRG-X’s energy drink “STINGER SHOT” or use coffee as a pre-workout stimulant.
    I also take NO2 supplements regularly and Creatine- both of which help burn fat without the crazy stimulation.

Leave a Reply