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nikkita
New member
Hi to everyone!
I'm planning to change my current workout routine. I'm mostly searching the fitness look of competitor ladies... therefore on the days off gym I work on flexibility. I'm searching to work for quality on muscle groups, therefore any comment regarding weight emphasis or any other comment would be highly valuable!
Day 1
Shoulders
Behind the Neck Press 2 sets of 8-10 reps
Dumbell Presses 2 sets of 8-10 reps
Side Lateral Raise with Dumbells 3 sets of 10 reps
Lateral Raise to the Front with a Barbell 3 sets of 8-10 reps
Bent Over Lateral Raise 3 sets of 10 reps
Triceps
Cable Pushdowns 3 sets of 15 reps
Dips 3 sets 0f 12-15 reps
Dumbell Kick Backs 3 sets of 12-15 reps
Biceps
Standing Curls with EZ Curl Bar 1 heavy set followed by 2 moderate sets of 12-15 reps
Alternate Dumbell Curls 3 sets of 12 reps
Concentration Curls 3 sets to failure
Day 2
Legs
Squats 4 sets of 15 reps (very deep)
Walking Lunge or Step-ups 4 sets of 20 reps
Leg Extensions 4 sets of 20-25 reps
Lying Leg Curls 4 sets of 25 reps
Cable Kick Backs 4 sets of 25 reps
Calves
Toe Raises on leg press very heavy sets of 10 reps
Seated Calf Raises 3 heavy sets of 10 reps
One leg raises 3 sets of 10 reps
Day 3
Back
Hyperextensions with a 25lb. plate 4 sets of 20
Bent Over Barbell Rows (moderate to heavy) 2 sets of 10 reps
Seated Cable Rows 2 sets of 10 reps (heavy)
Close Grip Chin-ups 3 sets of 12 reps
Hammer Strength ISO Lateral Rows 2 sets of 10 reps
One Arm Dumbell Rows 2 sets of 10 reps
Traps
Barbell Shrugs 3 sets of 12 reps (135lbs.)
Chest
Incline Bench Press 3 sets of 10 reps
Flat Bench Press 3 sets of 10 reps
Incline Flyes 3 sets of 10 reps
Cable Crossovers 3 sets of 12 reps
Push-ups 3 sets of 10 reps
** Abs (this I will work every day of this routine)
Cable Crunches 3 or 4 sets of 50 reps
Ab Crunch Machine 3 or 4 sets of 25 reps
Reverse Crunch 3 sets of 15 reps
Twisting knee raises 3 sets of 25 reps
I'm planning to change my current workout routine. I'm mostly searching the fitness look of competitor ladies... therefore on the days off gym I work on flexibility. I'm searching to work for quality on muscle groups, therefore any comment regarding weight emphasis or any other comment would be highly valuable!
Day 1
Shoulders
Behind the Neck Press 2 sets of 8-10 reps
Dumbell Presses 2 sets of 8-10 reps
Side Lateral Raise with Dumbells 3 sets of 10 reps
Lateral Raise to the Front with a Barbell 3 sets of 8-10 reps
Bent Over Lateral Raise 3 sets of 10 reps
Triceps
Cable Pushdowns 3 sets of 15 reps
Dips 3 sets 0f 12-15 reps
Dumbell Kick Backs 3 sets of 12-15 reps
Biceps
Standing Curls with EZ Curl Bar 1 heavy set followed by 2 moderate sets of 12-15 reps
Alternate Dumbell Curls 3 sets of 12 reps
Concentration Curls 3 sets to failure
Day 2
Legs
Squats 4 sets of 15 reps (very deep)
Walking Lunge or Step-ups 4 sets of 20 reps
Leg Extensions 4 sets of 20-25 reps
Lying Leg Curls 4 sets of 25 reps
Cable Kick Backs 4 sets of 25 reps
Calves
Toe Raises on leg press very heavy sets of 10 reps
Seated Calf Raises 3 heavy sets of 10 reps
One leg raises 3 sets of 10 reps
Day 3
Back
Hyperextensions with a 25lb. plate 4 sets of 20
Bent Over Barbell Rows (moderate to heavy) 2 sets of 10 reps
Seated Cable Rows 2 sets of 10 reps (heavy)
Close Grip Chin-ups 3 sets of 12 reps
Hammer Strength ISO Lateral Rows 2 sets of 10 reps
One Arm Dumbell Rows 2 sets of 10 reps
Traps
Barbell Shrugs 3 sets of 12 reps (135lbs.)
Chest
Incline Bench Press 3 sets of 10 reps
Flat Bench Press 3 sets of 10 reps
Incline Flyes 3 sets of 10 reps
Cable Crossovers 3 sets of 12 reps
Push-ups 3 sets of 10 reps
** Abs (this I will work every day of this routine)
Cable Crunches 3 or 4 sets of 50 reps
Ab Crunch Machine 3 or 4 sets of 25 reps
Reverse Crunch 3 sets of 15 reps
Twisting knee raises 3 sets of 25 reps
