Workout #1(Chest, Triceps, Abs (multi-joint)) Competition Prep (Month 2)

So with this second month, things are getting a lot harder. There is more reps, more sets and more weight involved. Within each week, its technically the same workouts just different sets and reps. Ill still post them and let ya know what I’m doing, and how to do them =)

Also with this you don’t want to use too much weight to where you can barley do it but then you want to use enough weight so its difficult and challenges you. =)

WORKOUT                                                               SETS X REPS  

  • Bench Press                                                    4 x 9-11

cardio acceleration 45 sec

  • Incline Dumbbell Press                                3 x 9-11

cardio acceleration 45 sec

  • Push- Ups                                                       3 x 9-11

cardio acceleration 45 sec

  • Machine Dips                                                4 x 9-11

cardio acceleration 45 sec

  • EZ-Bar Skull Crushers                                  3 x 9-11

cardio acceleration 45 sec

  • Hanging Leg Raises                                       3 x MF (Muscle Failure)
  • Stick Sit ups                                                    3 x MF (Muscle Failure)
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Tone all over Workout!

  • V- sit : Sitting on the floor with abs tucked in, slowly balance yourself on your butt only lifting your legs into a “v” angle. Hold for about 1 min – or as long as you can. To make it harder and challenge yourself you can always move your arms in a “running motion” back and forth. Or work on lowering your legs up and down without letting your heals touch the floor.

  • Toe taps – Find something that gives you a little step, whether you make your own out of a bench or use an actual step on your porch. As fast as you can your going to alternate legs and only tap your toes on the step. Do as many as you can for 30 seconds, rest for 10 seconds. Do 8 sets!

toe

  • Plank – basic planks. Balance yourself on your toes and forearms for as long as you can. Try to complete 3 sets. Note: your core should be the only thing holding you up…

plank

  • Single Leg Squat with a Kick-  you can do this on a step like she is in the picture, but its not necessary. You’re going to do a basic squat, driving your butt back and as you come up, kick out one leg balancing on the other leg. Repeat on other side. That’s one rep. So 3 sets. 15 reps.

squat kick

  • Lunges! 3 sets . 20 reps for each leg. (40 total per set)

lunge

  • Mountain Climbers – in push up position, without letting your knee hit the ground, drive knee towards shoulder as fast as you can alternating sides. do as many as you can for 30 seconds. 10 seconds rest. Do 8 sets.

mountain

  • Burpees – oh the basic burpee from grade school… have fun! Do 20

birpie

  • High knees – as fast as you can, this is like a “standing mountain climber”. 30 seconds, 10 seconds rest. do 8 sets.

high

Fun Cardio Workout #1

  • 20 Jumping Jacks
  • 20 Twisters (20 on each side. So 40 total)

twist Keep abs tight and pulled in while you twist. Repeat on other side.

  • 20 Jumping Jacks
  • 10 Squat hops

squatEngage your abs, glutes and legs while doing.

  •  40 Mountain climbers (20 on each side)

mounKeep tummy tucked in, core tight and knee is going to reach towards opposite arm.

  • Kicks (Russian Style) Do 20 on each leg.

russUse momentum to kick of with each foot alternating back and forth between legs. Kick as high as you can. For and extra- alternate arms to go opposite of kick making core tighter.

  • 20 Jumping Jacks
  • Inclined Push up – Do as many as you can! Challenge yourself!!! You Can Do IT!!!

push You can use anything for this, a chair at home, a step on our back porch. Etc.. Make sure your elbows are tucked in, And exhale during the push up.

Chest and Back workout #1

Floor Press

floor

  • Lay on the floor, grab two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.
  • Do 3 sets. 15 reps

Bent-over Row

row bent

  • Bend knees slightly and bend over bar with back straight.      (You can do this with dumbbells as well)
  • Grasp bar with wide overhand grip.
  • Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.
  • Do 3 sets. 20 reps

Push-up Row

row

  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.
  • Perform 3 sets , 10 reps.

Floor Flye

flye

  • Lay down on the floor, with the dumbbells directly above you and your palms facing each other
  • With a slight bend in the elbow, lower the weights outward and downward in an arching motion, very SLOWLY
  • Go as low as you feel comfortable.
  • Pause at the bottom for about 2 seconds
  • Bring the weights back up in the same motion as you had lowered them.. Do not be lazy and rest at the top! Go straight back down again (slowly) so that there is constant tension in your muscles.
  • Do 3 sets, 15 reps