My New Training Schedule!!!!!

jennyb31

Monday: Legs 3 x 8-10 Reps 30-60 second rest between sets
Freehand Jump Squats (2x15)
Pile Dumbell Squats
Narrow stance Leg Press
Stationary Dumbell Lunges
Still Legged Dumbell Deadlift
Lying Leg Curls
Standing Calf Raises
Smith Machine Squat


Tuesday: Cardio/Yoga

Wednesday: Chest, Tricep, Abs
Pushups (2x15)
Machine Benchpress
Incline Dumbell Press
Butterflys
Tricep Dips
Overhead Tricep Extention
ABS
Decline Crunch
Stability Ball Pike
Planks(side, reverse,standard, Hold till max out)
Medicianball Russian Twist
Stability Ball ab roller

Thursday: Pull/Yoga
Bridges/Buttraises 2x15
Wide Grip Lat Pull Down
Bent Arm Bumbell Pullover
One Arm Bumbell Row
Back Extentions
Alternating Bicep Curls

Friday: Shoulder,Biceps,Abs
External Rotation 2x15
Machine Shoulder Press
One arm Kettlebell/Dumbell Press
Dumbell Lying Rear Lateral Raise
Lateral Raise
Front Plate/Dumbell Raise
Hammer Curls

ABS
Butt Ups
Knee Ups
Stability Ball Plank
Russian Twist with Medician Ball

Sat :Cardio

Sunday:Rest!

All these exercises are on BodyBuilding.com, they have videos so you can see form ect..... Cardio is 30 minuites. This program is for four weeks. I just finished a program that was super sets but this is just regular 3 sets, 8-10 reps, 30-60 second rest in between sets. After this four week program I am going to do a two week cardio cycle and (whimper!) no weights! We will se how this works! My calories are set at 2250 and is a 40/40/20 split. I know it seems high but the goal here is to gain muscle not loose weight. Im going to eat as clean as possible, no diet soda ect.... A gallon of water a day. My supplements are a multivitamin, whey protein, amino acids. We will see how this works! Wish me luck!! I will post some before pictures soon!

learnbygoing

This looks amazing, I can't wait to see your results! I've been thinking about trying a bodybuilding.com program after vacation, zi'll have to do some research. Do you think I could do it mostly at home with my dumbbells, free weights, and bench, or do you really need a gym membership?

rachel5576

sounds like a good plan!! Im going to bust out some old abs of steel videos this week and pretty much any other ab workout i have. yeah!

tellybelle

Fantastic plan! Thanks so much for sharing!!!

maryloo2011

Best of luck, can't wait to see your results!

chrisdavey

Looks slightly over complicated to me (but that happens a lot on bb.com ) but if it works for you then it's all good

I still prefer the 3 x per week full body workout focusssing on the big compound movements. (squat, DL, bench, overhead press, chins and dips)

I do like the fact that the program has a lot of pulling for shoulder balance and also a few mobility things. I often do a bit of light mobility stuff in between sets. Not taxing and should benefit in the long run.

MamaGraves2

Looks like a killer workout! Great job!