My work out - Printable Version

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My work out - Melrod - 05-13-2013

Would love some extra tips to mix and break my routine up.
Day 1 Back/Arms
4 x 15 wide grip Lat pull down
4 x 15 seated close grip row
4 x 15 close grip lat pull downs
4 x 15 hyper extensions
4 x 15 standing barbell curl
superset
5 x 10 dips on bench
5 x 15 seated db curl
superset
4 x 10 db kick backs
4 x 15 seated ab crunch on bench

Day 2 Plyos do 4 rounds 30 sec‐1 min rest. Superset all exercises
15 wide stance squat jump
15 stiff leg dead lift w/db (each leg)
15 Sumo squats
20 leg curl
20 swing lunges (each leg)
20 leg extensions
20 hyper extensions
20 close stance squat jump
Followed by
4 x 20 hanging ab raise
4 x 20 seated ab twist with 15‐20 lb ball

Day 3 Shoulder / chest / calves
4 x 15 standing Arnold press
4 x 15 rear delt fly
superset:
4 x 15 side lateral raise
4 x 15 incline bench press
4 x 15 flat bench press
superset:
4 x 15 db pull overs
4 x 15 db incline fly
5 x 20 standing calve raise
5 x 30 crunches

Day 4 legs /butt
3 x 12,10,10 leg curl ( laying)
3 x 12,10,10 leg extensions
3 x 12,10,10 barbell squats
3 x 12,10,10 hack squats
3 x 12,10,10 stiff leg dead lift with barbell
3 x 12,10,10 close stance leg press (deep to hit the tighin)
3 x 12,10,10 one leg butt kick back
superset:
3x 20 weighted hyper extensions
3 x 20 hanging ab raise
3 x 20 seated ab twist with 10 lb ball

Day 5 Shoulder / butt / calves
superset
3x 20 cable kick backs
3 x 20 standing calve raise
3 x 20 one leg butt press
3 x 20 barbell stiff leg dead lift
3 x 20 high angle hack squat
3 x 20 one leg push down on chin up machine
3 x 20 sumo squats with 15‐20 lb. db. Coming up only 1/3
3 x 8 cheer press

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My work out - Melrod - 05-13-2013

My body type n like I've said before I have a big ass.

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My work out - Melrod - 05-13-2013


This is from 9 months ago
[ATTACHMENT NOT FOUND]

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My work out - Melrod - 05-13-2013

9 months also

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My work out - Melrod - 05-13-2013

Also forgot I warm up with a 15-20 tread mil 1.5 to 2 miles. Depends on how I feel. I alternate that with a cool down of stairs 15 min 80-90 flights

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My work out - Barman - 05-13-2013

Great work girl big change and hey we all love soem ass lol

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My work out - dfwtp - 05-13-2013

Melrod Wrote:My body type n like I've said before I have a big ass.

its not big
the more muscle the better the shape will be in the end, so bigger may be better to start with

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My work out - Melrod - 05-13-2013

I will have the hubby take new pics tonight after our workout. Thanks for the encouraging comments. I'm a chick I will alway criticize myself the hardest.

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My work out - Melrod - 05-14-2013

Well no work out for me one of our bulls is making house calls and jumped the fence for the last time. Off the the sale barn with his butt. I did get some cardio in helping my husband put him in the trailer.

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My work out - Melrod - 05-23-2013

Working on the ass....

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