SSS week 02: Coaching
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EXTRA Sample workouts:
BACK
pull ups
7×3
standing military press
25′sx10x3
Bicep curls
25′sx10x3
bent over lat raises
15′sx10x3
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Chest at the gym
warm up 5 min r- bike
Chest press warm up 70×15, 90×10
Bench press
45×15
95×10
115×6
115×7
Incline hammer press
90×6
110×6
130×6
Incline flys
35′sx6
40′sx6x2
One arm cable flys
40x10x1
Tricep push downs
80×10
100×10
120×6
120×5, 110×3, 100×3, 60×10
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LEGS
warm up 8min r-bike
front squat (just trying these out again)
45×10
95×10
squat
95×10
135×6
155x6x2
Dead lifts
135x10x2
155×6
Leg press
180×20
set of claves
270×10
360x6x2
180x20x2 squeeze butt
ab knee ups on roman chair between
Smith lunges
90×10
110×10
straight leg ups on bench between
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Female Fat Furnaces!!
I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!
Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!! Did you know that your back and legs contain over 70% of your entire muscle mass? AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY! NO more foo, foo weights! They only work the muscle you have and are nothing more than glorified cardio. Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!
Here is my Back (back, shoulders and bi’s)workout:
Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!
Lat pulls- works: back, sh, bi’s
120×10
140×10
170x6x3
Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120x6x3
Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6x2
45 each armx10
Isolateral hammer shoulder press
35each armx10x2
45 each arm x6
Pull ups assisted
Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative
Roman Chair
40x2sets
Knee ups on bench
25 slowx2
One arm DB lat row
50×6
40×10
Elliptical- arms off handle running motion- good posture!
3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down1 monster set of walking lunges
55# bar on back x60steps..now today my butt is sore
Now today…I ran again!! Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!