Posts Tagged Roman Chair
“Begin Again” wk #3 and #4- Boosting workouts
Posted by BuffMother in Begin Again wk #3 on July 27, 2010
Pre-Beginner Boosting Phase Workout Calendar
| Phase 2 Pre-Beginner Boosting |
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week 3 | Lift Lower Body | Active Rest- i.e.
housework or shop |
Intervals | off | Lift Upper Body | Intervals | Off |
| Week 4 | Lift Lower Body | Active Rest- i.e.
housework or shop |
Intervals | off | Lift Upper Body | Intervals | Off |
Summary of this Boosting Phase:
- Do something Every OTHER day
- 3 lifting workouts per week
- 3 sets of 10 traditional style lifting- do all sets of one exercise before moving to the next
- 1 min rest period between sets of each exercise
- 2 interval sessions post lifting or non-lifting days
- Focus on resting a bit more and getting stronger!
- Simple 7 for 7 AB routine every time you workout
| Upper Body Exercises | |
| Chest | push ups on knees |
| Primary | 3×10 |
| back | One arm DB lat row |
| primary | 3×10 |
| back | Bent over rows |
| auxillary | 3×10 |
| shoulders | Shoulder Press |
| primary | 3×10 |
| biceps | Bicep curls |
| 3×10 | |
| triceps | Tricep bench dips |
| 3x 10 | |
| ABS with each workout (see below) |
|
| Lower Body Exercises | |
| Legs | DB wide stance Squats |
| primary | 3×10 (4-5″ wider than sh width) |
| hams | DB Legs narrow Squats |
| glutes | 3×10 (shoulder width) |
| quads | Laying side leg raises |
| auxillary | 3×10 |
| hams | Romainian Dead lifts |
| auxillary | 3×10 |
| glutes | Walking Lunges- no weight |
| quads | 2x15each (focus on front leg) |
| calves | Calf Raises (one calf at a time) |
| 3×15 | |
| 1on:1.5off | Intervals 1 |
| posture! | Intervals 2 |
| intesity! | Intervals 3 |
| extra activity | |
| ABS–CPTME….SIMPLE 7 for 7 | |
| Passive Abs | |
| Sit ups- hands on hammies | |
| Vacuumes!! 10- 10 seconds daily | |
| Knee ups- roman chair are best | |
| Traditional AB crunch | |
| Ball Crunches | |
| Cats/Dogs | |
| Other activity, Intervals or cardio |
SSS 06- Buffing Experienced Phase 4 detailed POA!
Posted by BuffMother in SSS week 06 on October 7, 2009
SSS 06- Buffing Experienced Phase 4 detailed POA!
“Buffing”
3day split- using “paired circuits”
5 lifting
4 intervals
+2 extra 20 min cardios
| Phase 4 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Michelle’s
SSS Week 6 |
Lift Lower BodyABS And an extra 20 min of steady
cardio |
Back/Shoulders/
Bi’s Intervals |
Chest/tri Intervals And an extra 20 min of steady cardio |
Lift Lower Body ABS |
Back/Shoulders/
Bi’s Intervals |
Intervals and abs | off |
Monday: Legs, Abs and 20 min cardio
LEGS
Paired circuit #1-
Squats
4×6-8
Calf raises
4×6-8 2 sets toes in, 2 sets toes out
Paired circuit #2-
Plie Butt Squats
3×8-10
Walking Lunges
3×15
Paired circuit #3-
Knee Extensions- toes out a tish
4×6-8
Leg Curls
4×6-8
Paired circuit #4-
Dead Lifts
2-3×8
Laying side leg lifts
2-3×25
Paired circuit #5-ABS~
Knee Ups- to front and sides
Lower Back Extensions
20 min cardio- example: walking on incline on Treadmill
And some more abs~
Paired circuit #6-
hands on hammies sit ups -2 sets to fail
knee ups on roman chair-2 sets to fail
Tues:Back/Sh/Biceps and Intervals
BACK, BICEPS, SHOULDERS
Paired circuit #1-
Pull-ups (negatives 5sec)
3×6-8
Upright rows
3×8-10
Paired circuit #2-
Rows
3×6-8
DB Bicep curls
3×6-8
Paired circuit #3-
Lat pull downs
3×6-8
one arm at a time lateral raises
3×6-8
Paired circuit #4-
Standing DB Military
3xfailure (10 rep range)
Crunches 3×15 slow
Paired circuit #5-
ez bar bicep curls
3×5-6
Knee Ups- to front and sides
Intervals-immediately after lifting- running on treadmill @2%incline
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
Wed: Chest/Triceps and intervals plus 20 mins extra cardio
CHEST, TRICEPS
Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8
Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure
Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)
Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow
INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc)
+20 mins additional steady cardio after intervals…move to another mode if bored
Thurs: Repeat Monday
Fri: Repeat Tuesday
Sat:No Lifting- just intervals and ABS~
Go for an run outside integration even minutes as harder paced intervals- total of 20 mins
then…
ABS–CPTME….SIMPLE 7 for 7
- Passive Abs
- Sit ups- hands on hammies
- Vacuums!! 10- 10 seconds daily
- Knee ups- roman chair are best
- Traditional AB crunch
- Ball Crunches
- Cats/Dogs
Sun:off