I’m now 8 weeks away from turning the BIG 40….eeekkk!!
Time to kick my workouts up a notch.
Here is my workout schedule for the next two weeks, complete with the exact workouts I will be doing.
Weekly Workout Schedule:
Sunday – Hamstring, Glutes & Calves
Monday – Chest, Back & 20min HIIT Cardio
Tuesday – Yoga Class
Wednesday – Shoulders, Abs & 30min Steady State Cardio
Thursday – Quads, Glutes & Calves
Friday – Arms, Abs & 20min HIIT Cardio
Saturday – OFF
Sunday – Hamstring, Glutes & Calves
1) Narrow Smith Machine Squats (10 reps, 5 sets, 60sec rest)
2) Lying Hamstring Curls (10 reps, 5 sets, 20sec rest)
3) Leg Press , feet narrow & high (10 reps, 4 sets, 60sec rest)
4) Barbell Stiff-Leg Deadlifts (10 reps, 5 sets, 60sec rest)
5) Standing Calf Raises (10 reps, 4 sets, 15sec rest)
6) Seated Calf Raises (15 reps, 4 sets, 15sec rest)
Monday – Chest, Back & 20min HIIT Cardio
1) Assisted Chin-Ups (10 reps, 4 sets, 60sec rest)
2) Straight Arm Lat Pull Downs (10 reps, 4 sets, 60sec rest)
3) Dumbbell Bent Over Rows (10 reps, 4 sets, 45sec rest)
4) Incline Smith Machine Chest Press (10reps, 4 sets, 60sec rest)
5) Seated Machine Chest Flyes (10 reps, 4 sets, 60sec rest)
Tuesday – Yoga Class
Wednesday – Shoulders, Abs & 30min Steady State Cardio
1) Leaning Cable Lateral Raises (8-10reps, 4 sets, 60sec rest)
2) Seated Machine Reverse Flyes (10 reps, 4 sets, 60sec rest)
3) Cable Rope High Pulls (10 reps, 4 sets, 60sec rest)
4) Bent Over Reverse Flyes using Plates (8-10 reps, 4 sets, 60sec rest)
5) Stability Ball Crunch (max reps, 3 sets, 15sec rest)
6) TRX Mountain Climbers (max reps, 3 sets, 15sec rest)
7) Stability Ball Plank Roll Outs (max time, 3 sets, 15sec rest)
Thursday – Quads, Glutes & Calves
1) Regular Olympic Barbell Squats (5-8 reps, 5 sets, 60sec rest)
2) Leg Press , feet low and high (10 reps, 5 sets, 60sec rest)
3) Leg Extensions (8-10 reps, 4 sets, 30sec rest)
4) Dumbbell Set-ups (10 reps, 3 sets, no rest)
Superset… with Dumbbell Walking Lunges (20 steps, 3 sets, no rest)
Friday – Arms, Abs & 20min HIIT Cardio
1) Barbell Biceps Curls (8-10 reps, 4 sets, 60sec rest)
2) Smith Machine Narrow Tricep Press (10 reps, 4 sets, 60sec rest)
3) Dumbbell Hammer Curls (10reps, 4 sets, 30sec rest)
4) Rope Cable Tricep Press Downs (10 reps, 4 sets, 30sec rest)
5) Bench Leg Raises (max reps, 3 sets, 15 sec rest)
6) Bench In & Outs (max reps, 3 sets, 15 sec rest)
7) Bench Crunch with Medicine Ball (max reps, 3 sets, 15 sec rest)
Saturday – OFF