Michelle’s DETAILED workout POA~ SSS Wk 01

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1- abs between sets, very short recovery, no more than 1 min	Lift Chest/Tri’s Intervals	Lift Lower Body ABS	Lift Back, Shoulders and Biceps Intervals	Intervals ABS	Lift Chest/Tri’s Intervals	Active rest- Hike	off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press

3×10

Push Ups

3×10-15 (not quite failure but hard)

Incline Flys

3×8-10

Tricep Extensions

3×8-10

Tricep kickbacks

3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo

“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Tuesday-

Lower Body and ABS:

Squats

3×10

Bulgarians

3×10-hams/quads

Dead Lifts- Romanian

3×10-hams

Knee Extensions

3×10- quads

Leg Curls

3×10- hams

Walking Lunges

2×10-15 -butt. Focus on using front leg for movement

Calf Raises

3×10

Daily CORE- during rest between higher rep sets or post intervals

Knee Ups on bench or roman chair

3x15front/5side/5side ABS

Old School sit ups

3×25 ABS

Crunches on ball

3×15/5/5 ABS

Reverse crunches

3×25

Cats

3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows

3×10

Lat Pulls

3×10

Rows-rhomboids

3×10

Military Press-shoulders

3×10

Lateral/ Front/ bent over Raises

21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)

Bicep dumbbell Curls

3×8-10 -biceps

Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week