Day 1: (Monday) Get Big Day
Warm-up
Stretch on mat - focus: upper body, trunk and torso, hamstrings
Dumbbell Workouts - use comfortable dumbbell weights (10, 15, or 20 lbs), superset each set with 10 pushups. 45 second rest between set
Seated Shoulder Press - 3 sets x 12 reps
10 pushups after each set
Bicep Curls - 3 sets x 12 reps
10 pushups after each set
Dumbbell Flys - 3 sets x 10 reps
10 pushpus after each set
Dumbbell RDL - 3 sets x 10 reps
-use like 30 lb dumbbells for these
-30 second squat hold after each set
Dumbbell Pile Squat -3 sets x10 reps
-30 second front leaning rest after each set
Booty Work- Do these exercises on a mat
3 Way Butt: 3 cycles
15 fire hydrants (per leg)
12 donkey kicks (per leg)
10 donkey kicks to fire hydrant
Do a 45 second wall sit between cycles
Cardio: Goal heart rate at 130 bpm
20 mins on treadmill - alternate the incline every 2 minutes
👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter
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