Chest & Arms
Flat BB press 3x5,5,7 95,95,85 *think i felt tight in the shoulders from yesterdays workout
Inc db press 3x9,8,8 27.5,27.5,27.5
Inc db fly 2x10,10 17.5,17.5
Cable rope pressdowns 3x10,11,10 50,50,50
Cable rope curl 3x7,8,9 50,45,40
BW dips 2x5,5
DB hammer curl 2x10,10 15,15
Cardio intervals on bike 6 sets 20 sec each
Gina's Training by Team Franco
Tuesday, April 29, 2014
Monday, April 28, 2014
Monday April 28th, 2014
Show has been chosen...September 20th, 2014. PSYCHED ABOUT THIS!!
Back and Shoulders
Lat pulldown 3x6,6,7 75,80,80
1 arm DB row 3x11,10,10 27.5,27.5,27.5
WG assisted pull-up machine 3x4,5,5 36lb assistance, 30lb assistance,30lb assistance
Seated DB shoulder press 3x7,6,6 25,25,25
DB front raises 3x10,10,10 15,15,15
Seated DB lat raises 3x10,10,10 15,15,15
Cardio steady state 25 minutes incline walk on treadmill
Liking that I have a goal with the show date...helping to keep my mind focused and even more motivated already.
Back and Shoulders
Lat pulldown 3x6,6,7 75,80,80
1 arm DB row 3x11,10,10 27.5,27.5,27.5
WG assisted pull-up machine 3x4,5,5 36lb assistance, 30lb assistance,30lb assistance
Seated DB shoulder press 3x7,6,6 25,25,25
DB front raises 3x10,10,10 15,15,15
Seated DB lat raises 3x10,10,10 15,15,15
Cardio steady state 25 minutes incline walk on treadmill
Liking that I have a goal with the show date...helping to keep my mind focused and even more motivated already.
Saturday April 26th, 2014
Cardio intervals
Horseback riding lesson 6 intervals of 20 seconds of cantering.
I wasn't going to use this as high intensity cardio, but I had a great lesson and didn't need to do extra interval work on any cardio equipment after :)
Horseback riding lesson 6 intervals of 20 seconds of cantering.
I wasn't going to use this as high intensity cardio, but I had a great lesson and didn't need to do extra interval work on any cardio equipment after :)
Saturday, April 26, 2014
Friday, April 25th, 2014
Chest & Arms
BB Flat press 3x6,5,5 95,100,100
DB Inc press 3x10,10,9 27.5,27.5,27.5
DB Inc Fly 3x7,8,8 20,20,20
DB Inc curl 3x10,10,9 12.5,12,5,12.5
BB press 3x6,8,10 35,30,25
DB kickbacks 2x10,10 12.5,12.5
DB conc. curl 2x10,917.5,17.5
Cardio steady state on treadmill incline walk 25 min.
BB Flat press 3x6,5,5 95,100,100
DB Inc press 3x10,10,9 27.5,27.5,27.5
DB Inc Fly 3x7,8,8 20,20,20
DB Inc curl 3x10,10,9 12.5,12,5,12.5
BB press 3x6,8,10 35,30,25
DB kickbacks 2x10,10 12.5,12.5
DB conc. curl 2x10,917.5,17.5
Cardio steady state on treadmill incline walk 25 min.
Wednesday, April 23, 2014
Wednesday, April 23rd, 2014
Legs
Hack squats 3x10,10,10 70,90,90
BB Front Squats 4x6,6,6,6 85,85,85,85
BB deadlift 4x8,8,6,6 95,95,105,105
DB split squats 3x8,8,8 25,25,25
DB Sumo Squat 3x12,12,12 80,80,85
Hack squats 3x10,10,10 70,90,90
BB Front Squats 4x6,6,6,6 85,85,85,85
BB deadlift 4x8,8,6,6 95,95,105,105
DB split squats 3x8,8,8 25,25,25
DB Sumo Squat 3x12,12,12 80,80,85
Tuesday, April 22, 2014
Tuesday April 22nd, 2014
Back & Shoulders
UH Lat Pulldown 3x4,6,6 90,75,75
Close grip pulldown 2x10,10 50,55
Row 3x10 20,20,20
BB shoulder press 3x7,5,6 45,55,50
DB seated lat raises 3x10,10,9 10,10,10
DB front raises 3x10,9,10 17.5,17.5,17.5
Cardio intervals on elliptical precor L8/L9 6 sets 20 seconds each
UH Lat Pulldown 3x4,6,6 90,75,75
Close grip pulldown 2x10,10 50,55
Row 3x10 20,20,20
BB shoulder press 3x7,5,6 45,55,50
DB seated lat raises 3x10,10,9 10,10,10
DB front raises 3x10,9,10 17.5,17.5,17.5
Cardio intervals on elliptical precor L8/L9 6 sets 20 seconds each
Monday April 21st, 2014
25 minutes treadmill incline walk Incline 14.0 Speed 3.3
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