Shadow's project summarized:

[treilin]

JAN 24th - Jan 28th
Monday
Legs:

LEG EXTENSIONS 3 SETS 8-10
LEG CURLS 2 SETS 8-10
STIFF DEADS 3 SETS 8-10
HACKS 3 SETS 8-10
SEATED CALF RAISE 4 SETS 10-15

Tuesday
Back:

STIFF ARM PULLDOWNS
PULLOVERS
SEATED ROWS(STRAIGHT BAR - PULL TO CHIN)
BENT OVER LATERAL RAISES
(3 SETS Of 8-10 REPS ON ALL)

Wednesday
Chest:

MACHINE PRESS 4 SETS
INCLINE FLYES 3 SETS
DIP MACHINE 3 SETS
INCLINE DB PRESS 3 SETS
(8-10 REPS ON ALL)

Thursday
Shoulders

SIDE LATERLAS(SEATED ON A 90 BACKED BENCH)
FRONT LATERALS(SEATED ON A 45 DEGREE INCLINE BENCH)
DUMBELL PRESS
UPRIGHT ROWS
(3 SETS ON ALL 8-10)

Friday
Arms

INCLINE CURLS
PUSHDOWNS
90 DEGREE PREACHERS(FLAT SIDE)
KICKBACKS
EZ BAR CURLS
DUMBELL EXTENSION BEHING THE HEAD
(3 SETS ON ALL 10-12 REPS)


CARDIO PLAN:
SWITCH EXERCISE TYPE.....SWITCH FROM WHAT YOU HAVE BEEN USING TO A DIFFERENT APPARATUS

(MON, WED, FRI)
HIIT-
10-15 MINUTE WARM-UP
45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(6 CYCLES)

Weekend - Taebo, pilates, aerobics (You choose)

 

[The Shadow]

thank you......excellent

 

[treilin]

Jan 31 - Feb 04

Monday -
Legs:

Leg Press - 4 sets...15, 12, 8, 6 reps...SAME 6 TUT
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
leg extensions - TRIPLE DROP SET - do 10 reps..drop weight.....do THREE DROPS
Standing calf raise - TRIPLE DROP SET

Tuesday -
Back:

SEATED ROWS - STRAIGHT BAR - PULL TO BOOB AND CHIN LEVEL - 4 SETS 8-10 6 TUT
NARROW GRIP PULLDOWN(PALMS FACING EACH OTHERS) - 4 SETS 8-10 6 TUT
PULLOVERS - 3 SETS 8-10 6 TUT
REVERSE PEC DEC - 3 SETS 8-10 6 TUT

Wednesday -
Chest:

INCLINE DB PRESS - TRIPLE DROP SET
INCLINE FLYES 3 SETS 8-10 6 TUT
CHEST MACHINE TRIPE DROP SET
CABLE CROSSOVERS TRIPLE DROP SET

Thursday -
Shoulders

MACHINE PRESS - TRIPLE DROP SET
SIDE LATERALS - 3 SETS 8-10 6 TUT
FRONT LATERALS HOLDING A PLATE - 3 SETS 8-10
SHRUGS - TRIPLE DROP SET 6 TUT

Friday -
Arms

CABLE CURLS - TRIPLE DROP
PUSHDOWNS - TRIPLE DROP
DIP MACHINE - TRIPLE DROP
KICKBACKS - 3 SETS 8-10 6 TUT
INCLINE(45 DEGREES) CURL - 3 SETS 8-10

***ON THE TRIPLE DROPS...EACH DROP SHOULD BE DONE FOR MAX REPS...LOOK TO DROP 20-30% EACH DROP FROM PREVIOUS WEIGHT

CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
7 CYCLES

ABS - (PICK TWO DAYS PER WEEK)

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2
INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT

 

[*Bunny*]

Jan 31 - Feb 04

Thanks lady - love that you do this

 

[treilin]

Week of FEB 7 ? 11 2005
Monday ?
Legs:

Lunges - 4 sets of 10-12 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 10-12 per leg - on a bench with weight
Butt blaster - 4 sets each side - 10-12 reps
Standing calf raises - 4 sets of 10-12 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 10-12

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 10-12

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 10-12

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 10-12

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 5 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUt


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(8 CYCLES)

 

[velvett]

I have to ask, what exactly is a BUTT BLASTER?

 

[The Shadow]

I have to ask, what exactly is a BUTT BLASTER?

theres a machine thats like a kick back for hamstrings and glutes



although what you are doing on the treadmill qualifies as well

 

[The Shadow]

Legs:

Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)






NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO THE 4 TUT UNLESS OTHERWISE NOTED

 

[treilin]

Legs:

Lunges - 4 sets of 15-20 per leg
Stif deads - 4 sets - 15,12,8,6 reps 6 TUT
STEP UPS 3 sets 15-20 per leg - on a bench with weight
Butt blaster - 4 sets each side - 15-20 reps
Standing calf raises - 4 sets of 15-20 6 TUT

Tuesday ?
Back:

Stiff arm pulldowns
Pullovers
Seated Rows
Wide Grip Pulldowns
***3 sets on all 15-20

Wednesday ?
Chest:

Incline Flyes
Cable Crossovers
Incline DB Press
Seated press machine
***3 sets 15-20

Thursday ?
Shoulders

Side Laterals
Front Laterals on a 45 degree incline
upright Rows
Dumbell Press
***4 sets of 15-20

Friday ?
Arms

vertical preacher curls
kickbacks
incline curls
dumbell overhead extensions
alternate db curls
pushdowns
***3 sets 15-20

*ABS ?
PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 8-10 6 TUT
HYPER EXTENSIONS - 3 SETS OF 8-10 6 TUT
HANGING LEG RAISES - 3 SETS 8-10 6 TUT


CARDIO PLAN:

MON, WED, FRI

10-15 MINUTE WARM-UP
HIIT - 45 SECONDS OF MAX EFFORT
75 SECONDS OF RECOVERY
(9 CYCLES)






NOTE THE GENERAL INCREASE IN TUT FOR THIS WEEK....KEEP ALL SETS TO THE 4 TUT UNLESS OTHERWISE NOTED

Is this the work-out for FEB 21 - FEB 25 ????

 

[The Shadow]

Is this the work-out for FEB 21 - FEB 25 ????

Nope....that was last week




Week of Feb 21


Monday Legs:

Leg Press - 4 sets of 6-8 - 6 TUT
Stif deads - 4 sets - of 6-8 - 6 TUT
Lunges - 3 sets 12-15
Leg Curls - 3 sets 6-8 - 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT


Tuesday Back:

Stiff Arm Pulldowns - 4 sets 10-12 6 TUT
Seated Rows - over hand grip - 3 sets of 12-15 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 10-12 6 TUT
Hypers - 3 sets 10-12 - 4 TUT


Wednesday Chest:

Incline flyes 4 Sets 6-8 reps - 6 TUT
Incline DB Press 4 Sets 12-15 reps - 4 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT



Thursday Shoulders

Side Laterals - 3 sets 6-8 reps - 6 TUT
Upright rows - 3 sets - 12-15 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT




Friday Arms

Incline Curls - 4 sets 6-8 - 6 TUT
Pushdowns - 4 sets 6-8 - 6 TUT
Alternate Curls - 4 sets 12-15 reps - 4 TUT
Seated Dips - 4 sets 12-15 rpes 4 TUT


ABS

PICK TWO DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

MON, WED, FRI

45 minutes constant state cardio