Shadows project.....

[toitasatiger]

wow! I can't wait to get up to that workout!!! That's going to be painfully amazing! if that's at all possible??? Shadow, how long are you going to continue with these changing workouts each week? Will you give us workouts for the rest of our mobile lives so that I never have to think about this stuff? that would be grrrrreat...

 

[treilin]

Stiff deads 3 sets of 8-12
Leg Extensions - 3 sets of 8-12
Leg Curls - 3 sets of 8-12
Lunges - 3 sets of 8-12 per leg
Squats - 1 set of 20 rep

you would do ONE set of stiff deads...no rest other than to get to next exercise then immediately do one set of extensions.,.then one set of curlss then lunges...


REST 2 MINUTES


then do two more cycles





finish with squats

Alrighty thanks fro the clatification. I will try my best... My gym is still swarming with people so getting machines is still difficult even on the off hours that I do go. Today I could not do the chest because some idiot was on the cables doing like bicep curls and when I asked him how many more sets he had... He laughed at me and said, "I don't do sets I just do reps"... He said he had like 5 or 10 minutes left he didn't know. I'm like uhhhhh O.k... there tiger go get 'em.

 

[treilin]

Looking for the 'Program'

 

[The Shadow]

Week of March 21

Monday Legs:

Squats 3 sets of 5...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 6-8
Stiff deads - 3 sets of 6-8
Step-ups 3 sets fo 20 per leg
Calves of some sort

6 TUT on all







Tuesday Back:


Assisted chin machine - 3 sets of 6-8
Seated rows...straight bar - pull high on chest 3 sets of 10-12
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 3 sets of 6-8
hypers - 3 sets of 8-10

6 TUT on all




Wednesday Chest:

Machine Press - 3 sets of 6-8 AFTER 2 WARMUP sets
Incline db press - 3 sets of 6-8
Incline Flyes - 3 sets of 10-12
Cable Crossovers - 3 sets of 8-10

6 TUT on all



Thursday Shoulders

Side Lateral Raises - 3 sets of 6-8
Machine Press - 3 sets of 6-8
Upright rows...WIDE GRIP - SHOULDER WIDTH 3 sets of 8-10
Front lateal raises on a 45 degree bench - 3 sets of 10-12

6 TUT on all



Friday Arms

Incline curls - 60 degree bench - 3 sets of 8-10
Pushdowns - 3 sets of 6-8
Alternate curls - 3 sets of 6-8
kickbacks - 3 sets of 10-12
seated dips machine - 3 sets of 6-8
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 3 sets of 8-10


6 TUT



ABS

PICK THREE DAYS

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 75 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 15-15-20 6 TUT
HANGING LEG RAISES - 3 SETS 15-20 6 TUT


DAY 3 - PASS THE BALL.....START ON BACK..ARMS ABOVE HEAD HOLDING A STABILITY OR MEDICINE BALL...SIT UP AS YOU RAISE LEGS...YOU WILL THEN TAKE THE BALL BETWEEN THE FEET...RETURN FEET AND ARMS TO FLOOR...REPEAT AND TAKE BALL FROM FEET WITH HANDS....DO AS MANY AS YOU CAN DO FOR 3 SETS


CARDIO PLAN:

3 DAYS
HIIT cardio


the HIGH INTENSITY part: - run on INCLINE tread

on the recovery - bump SPEED DOWN..NOT INCLINE


8 CYCLES - 45 secs and 1 minute
__________________

 

[The Shadow]

Shadow, how long are you going to continue with these changing workouts each week?

THIS WEEK AND THE NEXT WEEK WILL BE THE LAST ONES I THINK

 

[treilin]

THIS WEEK AND THE NEXT WEEK WILL BE THE LAST ONES I THINK

O.k. then we are on our own?

 

[The Shadow]

I think so....it will have been three months.....y'all are ready, dont you think?

 

[toitasatiger]

NOOOOOOOOOOOoooooooooo!!!!!!!





LOL

 

[nycgirl]

Ladies,

Congrats on sticking with the program. You will do fine on your own.

 

[jenscats5]

I think so....it will have been three months.....y'all are ready, dont you think?

Thank goodness I didn't start the workouts when you started posting them....