Here is Blondies Bootcamp week 2!! Thanks so much for all the kind feedback so far! Keep nailing it!!
Glute's & Pegs:
- Fire those muscle fibres up with a Good Ole Stretch session
- Exercise 1: Walking Lunges with Pulse - 4 sets/12 reps
- Exercise 2: Barbell Good Morning's - 4 sets/12 reps
- Exercise 3: Dumbell Rear Lunges - 4 sets/12 reps
- Exercise 4: Barbell Pulse Squats - 4 sets/12 reps
- Exercise 5: Romanian Deadlifts - 4 sets/12 reps
- Warm down with a 15 minute power walk and stretch those muscle fibers back out!
Back & Biceps
- Warm up! 15 minutes cardio of your choice.
- Alternating Bicep Curls - 4 sets/ 12 reps
- Dumbell Row - 4 sets/12 reps
- One arm Cable Row - 3 sets/ 12 reps per arm
- Standing Wide Grip Lat Pull Down - 4 sets/ 12 reps
- Hyperextensions (works the lower back & Core) - 2 sets with bodyweight only followed by 2 sets with free weights - 12 reps (add a twist to further advance)
Chest Day & Ab Circuit
- Warm up! 15 Minutes Rowing.
- Barbell Chest Press - 4 sets/8 reps
- Incline Dumbell Press - 4 sets/8 reps
- Incline Dumbell Pull-Over - 4 sets/ 8 reps
- Incline Dumbell Flys - 4 sets/8 reps
- Ab Circuit - Complete x3: Jack-knife sit up x 2o, Torso twist with free weight x 10 each side, Flutter Kicks x 10 each side, Decline Oblique Crunch x 20
Shoulders & Triceps
- Warm up! Rowing Machine x 15 minutes
- Super-Set: Dumbell Shoulder Press with Tricep Dips - 4 round super-sets, 12 reps per each exercise.
- Super-Set: Cable Rope Rear Delt Row with Cable Rope overhead Tricep extensions - 4 round super-sets/ 12 reps per exercise per set.
- Follow with: 40 x Cable Crunches, 40 x Leg Raises & 30 minutes of cardio of your choice.
Leg Day - Round 2!
- Warm up! Stair Master - 10 minutes (& stretch out legs)
- Lying Dumbell Hamstring Curl - 4 sets/12 reps
- Leg Press - 4 sets/12 reps/10 reps/8 reps/6 reps (increasing weight per set)
- Leg Press Calf raises - 4 sets/15 reps
- Split Squats - 4 sets/12 reps
- Thoroughly stretch out and do another 15 minutes of low intensity cardio to warm down.
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