Workout Routine as of 2012
I have started to work out a lot with my husband lately which has been awesome! Here is the workout routine I have been doing for the last couple of weeks! If you have any questions feel free to let me know!
DAY 1
BACK
Pull ups - 3 sets to fail (when I can’t do anymore Jedd holds my feet so I can continue with help until fail.)
Seated Row - 3 sets of 10 (heavy)
Lateral Front Lat Pulldown - 3 sets of 10 (heavy)
Incline Lever Row - 3 sets of 10 (heavy)
One Arm Bent Over Row - 3 sets of 10 each side
Weighted Back Extensions - 3 sets of 10 (heavy)
Finish with Pull ups - 2 sets to fail
CARDIO: 10-15 on Stair Stepper
(Usually add in some ab exercises to complete workout.)
DAY 2
LEGS/TRICEPS
LEGS
Superset 1
Weighted Barbell Squats - Warm up set, lightweight, 1 sets of 8-10 heavy.
Stiff-Legged Deadlifts - 3 sets of 10 (heavy)
Superset 2
Leg Press - 3 sets of 10 (heavy)
Walking Barbell Lunges - 3 sets of 30 steps.
Superset 3
Lying Leg Curls - 3 sets of 10
Leg Extensions - 3 sets of 10
Super Set 4
Weighted Calf Raises - 1 set of (15 straight, 15 toes facing in, 15 toes facing out)
Weighted Calf Raises - 2 sets of (12 straight, 12 toes facing in , 12 toes facing out)
Booty Kick Backs - 3 sets of 15
TRICEPS
Triceps Cable Pushdowns - 15, 12, 10
Lying Triceps Press - 3 sets of 10-12
Dumbell Kickbacks - 3 sets of 10
Hanging Triceps Dips - 15, 12, 12
Cardio: None (usually never on leg day unless separated)
Typically end with Abs.
DAY 3
SHOULDERS
Dumbbell Overhead Press - Warmup set, 3 sets of 8-10
Superset
-Barbell Front Later Raise - 3 sets of 10
-Upright Barbell Deltoid Rows - 3 sets of 10
Dumbbell Lateral Raises - 3 sets of 10
Seated Machine Lateral Raises - 3 sets of 10
Barbell Shoulder Press - 3 sets of 6-8 (super heavy)
CARDIO: 10-15 mins Stair Stepper
Finish with Abs.
DAY 4
BICEPS
Alternating Bicep Curls - 3 sets of 8-10 (each arm)
Preacher Curls - 3 sets of 10 (each arm)
Barbell Curls - 3 sets of 10
Cable Bicep Curls - 3 sets of 10
Two Arm Overhead Cable Curls - 3 sets of 10
Cross Body Dumbbell Hammer Curl - 3 sets of 1 (each arm)
Cardio: 10-15 min Stair Stepper.
Finished with Abs
DAY 5
ABS/CARDIO
Cable pulls down Abs - 3 sets of 15-20
Weighted leg lifts - 20, 15, 10
Flat Bench Abdominal Leg Pull Ins - 3 sets of 20
Reverse Crunch, straight legs at top - 3 sets of 20
Weighted Russian Twist abs on decline bench - 3 sets of 20
Indian style crunches 3 sets of 30
Cardio: 10-15 min Stair Stepper
DAY 6
CHEST
Bench Press - Warm up set, 3 sets of 6-8
Decline Bench Press - 3 sets of 6-8
Incline Bench Press - 3 sets of 6-8
Cable Cross Overs - 3 sets of 10-15
(I don’t work out my chest too hard)
Cardio: 10-15 min Stair Stepper
Please feel free to contact me with any fitness/health questions!
BE FIT. BE FIERCE. BE HEALTHY.
My Current Workout Routine.
When I work out I perform supersets. Meaning, I work one muscle group, then move right on to another muscle group, allowing the first muscle group time for rest. I then return to the 1st group. This method is used to enable you to workout more quickly and more effectively.Changed my workout. Found a better one. 11/09/2011
This is more of a muscle building workout! Here is where I got this workout: http://www.bodybuilding.com/fun/jen-rankin-muscle-building-program.html
Training
Day 1: Back/Rear Delts/Abs
Wide-Grip Pullups3 sets of 12 reps
Cable Pulldowns (reverse, close grip)3 sets of 15,12,10 reps
Bent Over Barbell Rows (underhand grip)3 sets of 15,12,10 reps
Dumbbell Pullover on Stability Ball3 sets of 15 reps
Dumbbell Reverse Flyes3 sets of 12 reps
Full Sit-up on Stability Ball3 sets of 30 reps
Reverse Crunch1 set of 30 sec
Oblique Crunch (left side)1 set of 30 sec
Oblique Crunch (right side)1 set of 30 sec
Vertical Toe-Touch-Crunch1 set of 30 sec
Bicycle Crunch1 set of 30 sec
Day 2: Legs/Calves
Bodyweight Squats3 heavy sets of 8 reps
Plie Squats3 heavy kettlebell sets of 8 reps
Jump Squats (with dumbbell) 3 sets of 15 reps
Stiff-Legged Deadlifts3 sets of 8 reps
Leg Press 3 sets of 15 reps
Walking Barbell Lunges3 sets of 30 steps
Stationary Lunge 3 sets of 12 reps
Lying Leg Curls3 sets of 10 reps
Seated Leg Curl 3 sets of 10 reps
Leg Extensions3 sets of 10 reps
Standing Calf Raises 3 sets of 12,10,8,12 reps
Day 3: Rest
Day 4: Shoulders/Rear Delts/Abs
Dumbbell Overhead Press 3 sets of 15,12,10 reps
Dumbbell Upright Row 1 set of 15 reps, 2 sets of 12 reps
Dumbbell Lateral Raise 1 set of 15 reps, 2 sets of 12 reps
Rear Delt Flyes 4 sets of 18,15,12,10 reps
Dumbbell Reverse Flyes3 sets of 12 reps
Hanging Leg Raise3 sets to failure
Full Sit-up on Stability Ball3 sets of 50 reps
Bicycle Crunch3 sets of 50 reps
Day 5: Chest/Arms/Calves
Barbell Incline Press1 set of 15 reps, 2 sets of 12 reps
Cable Flyes- 45 degree angle1 set of 15 reps, 2 sets of 12 reps
Dumbbell Incline Bench Press1 set of 12 reps, 2 sets of 10 reps
Lying Triceps Press1 set of 15 reps, 2 sets of 12 reps
Triceps Pushdown3 sets of 15,12,10 reps
Alternate Dumbbell Bicep Curl1 set of 15 reps, 2 sets of 12 reps
EZ Bar Preacher Curls1 set of 12 reps, 2 sets of 10 reps
Dumbbell Standing Calf Raise3 sets of 20,15,12 reps
Machine Seated Raise3 sets of 20,15,12 reps
Workout Routine as of 11/07/2011.
Day 1: Chest/Triceps, Cardio
EXERCISE: (SETS) x (REPS
- Incline Dumbbell Press - 3 x 8-12
- Flat Barbell Bench - 3 x 8-12
- Dips - 3 x 8-12
- Cable Crossovers - 3 x 8-12
- Skull Crushers - 3 x 8-12
- HIIT 15 min
- Squats- 3 x 8-12
- Seated Leg Curls- 3 x 8-12
- Walking Lunges- 3 x 8-12 (Each Leg)
- Straight Leg Dumbbell Deadlift- 3 x 8-12
- Seated Leg Extensions- 3 x 8-12
- Standing Calf Raises- 3 x 12-15
- Exercise Ball Crunch- 3 x 20-25
- Machine Crunches- 3 x 20-25
- Hanging Leg Raise- 3 x 10-12
- Bicycle Crunches- 3 x 20 (Each Leg)
- HIIT 15 min
- Lat Pulldowns- 3 x 8-12
- Barbell Rows- 3 x 8-12
- Good Mornings- 3 x 8-12
- Preacher Curls- 3 x 8-12
- Incline Dumbbell Curls- 3 x 8-12
- Barbell Wrist Curls- 3 x 10-12
- 35-45 minutes Low Intensity Cardio
- 35-45 minutes Low Intensity Cardio
- Dumbbell Military Press- 3 x 8-12
- Cable Front Lateral Raise- 3 x 8-12 (Each Arm)
- Dumbbell Side Lateral Raise- 3 x 8-12
- Smith Machine Shrugs- 3 x 10-12
- HIIT 15 min
- Turbo Fire
Below is my old workout.
I will explain how I would perform Day 1 from my Sample Workout Plan Below:
Being that Day 1 is a Back day, I will sometimes Work the back, back to back.
I will do one set of the Reverse Grip Wide Cable Row, then one set of the Wide Grip Lat Pull Down and then doing one set of the Laying Leg Raises. So I work Back-Back-Abs. I will do this until I work through all of the necessary sets required in those specific exercises. Once I finish those particular exercises I will move on to Barbell Row and One Legged V-Sit. So I am working my Back and then immediately after am working my Abs.
You can mix and match any of the exercises as long as you are separating the muscle groups so you are allowing time for rest. Allowing the necessary rest time, which is anywhere from 30 seconds to 1 minute, will enable your muscles to recover enough to perform.
The following workout plan I got from bodybuilding.com LINK
Sample Workout Plan For Figure Contest Preparation
Day 1 - Back, Abs.
- Reverse Grip Wide Cable Row
Set #1: 15 reps
Set #2: 12 reps
Set #3: 10 reps
Set #4: 8 reps
Set #5: 6 reps - Barbell Row
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - Wide Grip Lat Pull Down
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - Back Extensions (add weight)
Set #1: 15 reps
Set #2: 12 reps
Set #3: 10 reps
Set #4: 8 reps - Stability Ball Crunch
Set #1: 15-20 reps
Set #2: 15-20 reps
Set #3: 15-20 reps - One-Legged V Sit *
Set #1: 30 reps (switch lead leg at 15)
Set #2: 30 reps
Set #3: 30 reps - Lying Leg Raises
Set #1: 15 reps
Set #2: 15 reps
Set #3: 15 reps - 30 Minutes Cardio Following Weights.
- Smith Alternating Reverse Lunge
Set #1: 15 reps (each side)
Set #2: 12 reps
Set #3: 10 reps
Set #4: 10 reps - Smith Wide Squat
Set #1: 20 reps
Set #2: 15 reps
Set #3: 10 reps
Set #4: 10 reps - Step-Ups
Set #1: 15 reps (each side)
Set #2: 12 reps
Set #3: 10 reps - Lying Leg Curl
Set #1: 20 reps
Set #2: 15 reps
Set #3: 10 reps - Standing Calf Raise
Set #1: 20 reps
Set #2: 15 reps
Set #3: 10 reps
Set #4: 8 reps
Set #5: 15 reps
- Incline Smith Bench Press
Set #1: 15 reps
Set #2: 12 reps
Set #3: 10 reps
Set #4: 8 reps
Set #5: 6 reps - Pushup With Feet On Stability Ball
Set #1: 10-15 reps
Set #2: 10-15 reps
Set #3: 10-15 reps - Incline Flye
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - Incline DB Alternating Curl
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - EZ Bar Curl
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - Reverse Crunch
Set #1: 20 reps
Set #2: 20 reps
Set #3: 20 reps - Hanging Straight Leg Raise
Set #1: 15 reps
Set #2: 15 reps
Set #3: 15 reps - Scissor Kicks
Set #1: 35-40 reps (total)
Set #2: 35-40 reps
Set #3: 35-40 reps
- Arnold Press
Set #1: 15 reps
Set #2: 12 reps
Set #3: 10 reps
Set #4: 8 reps
Set #5: 6 reps - Standing Bent-Over DB Lateral Raise ***
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - One-Arm Cable Lateral Raise ****
Set #1: 12 reps
Set #2: 10 reps
Set #3: 8 reps
Set #4: 6 reps - Rope Press Downs
Set #1: 15 reps
Set #2: 12 reps
Set #3: 10 reps
Set #4: 8 reps
- Assisted Dips
Set #1: 10-15 reps
Set #2: 10-15 reps
Set #3: 10-15 reps - Bicycle
Set #1: 30 reps
Set #2: 30 reps
Set #3: 30 reps - Straight Leg Crunch
Set #1: 25 reps
Set #2: 25 reps
Set #3: 25 reps - Lying Leg Raise
Set #1: 15 reps
Set #2: 15 reps
Set #3: 15 reps - 30 Minutes Cardio Following Weights.
I have altered it a little bit and have omitted the rest days in between. If you have any questions about fitness and health please let me know and I will answer/research it and post my findings!
Thanks for visiting.
