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T
The Shadow
Guest
treilin said:My reply would be... Did Bunny guilt you into sticking with us???I thought you were supposed to drop us off like the kids at the pool....
I said I would do last week and this week.....
Shadows project.....
- Thread starter skittles
- Start date
I said I would do last week and this week.....
O.k. I'm not sure if you are doing this week or if last week was the last...
If it was I have a few questions for ya...
How did you figure out each week of exercises, with a corresponding tut, and reps? When do you throw in a superset week? Is it like a week of Muscle Strength, then Muscle Growth, then Muscle Endurance? Should we take a routine and split it up over 4 weeks like that, then switch up the exercises and do the same thing every month? Just trying to get a game plan that's all. Thanks.
If it was I have a few questions for ya...
How did you figure out each week of exercises, with a corresponding tut, and reps? When do you throw in a superset week? Is it like a week of Muscle Strength, then Muscle Growth, then Muscle Endurance? Should we take a routine and split it up over 4 weeks like that, then switch up the exercises and do the same thing every month? Just trying to get a game plan that's all. Thanks.
T
The Shadow
Guest
Week of APRIL 4
Monday Legs:
Squats 3 sets of 12...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 12-15
Stiff deads - 3 sets of 12-15
Step-ups 3 sets of 20 per leg
Calves of some sort
6 TUT on all
Tuesday Back and Shoulders:
Assisted chin machine - 3 sets of 10-12
Seated rows...straight bar - pull high on chest 2 sets of 12-15
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 2 sets of 10-12
hypers - 3 sets of 8-10
6 TUT on all
Side Lateral Raises - 3 sets of 10-12
Machine Press - 3 sets of 12-15
Upright rows...WIDE GRIP - SHOULDER WIDTH 2 sets of 12-15
Front lateal raises on a 45 degree bench - 2 sets of 12-15
6 TUT on all
Wednesday Chest and ARMS:
Machine Press - 3 sets of 15-20 AFTER 2 WARMUP sets
Incline db press - 2 sets of 15-20
Incline Flyes - 2 sets of 15-20
Cable Crossovers - 2 sets of 15-20
4 TUT on all
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 2 sets of 12-15
Alternate curls - 2 sets of 12-15
kickbacks - 2 sets of 10-12
seated dips machine - 2 sets of 12-15
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 2 sets of 12-15
4 TUT
Thursday LEGS AGAIN
Lunges 3 sets of 12...per leg
Hacks - 3 sets of 12-15
Extensions - 3 sets of 12-15
Curls 3 sets of 20 per leg
Calves of some sort
4 TUT on all
Friday ASSORTED UPPER
Assisted chin machine - 3 sets of 10-12
Incline db press - 2 sets of 15-20
Machine Press - 3 sets of 12-15
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 3 sets of 12-15
8...yes 8 TUT
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 - 1 minutes - 90 seconds
__________________
Monday Legs:
Squats 3 sets of 12...thats 3 working sets AFTER 2 warmup sets
Leg Press - 3 sets of 12-15
Stiff deads - 3 sets of 12-15
Step-ups 3 sets of 20 per leg
Calves of some sort
6 TUT on all
Tuesday Back and Shoulders:
Assisted chin machine - 3 sets of 10-12
Seated rows...straight bar - pull high on chest 2 sets of 12-15
One Arm dumbell rows - PULL STRAIGHT UP AND DOWN PALMS FACING BACK 2 sets of 10-12
hypers - 3 sets of 8-10
6 TUT on all
Side Lateral Raises - 3 sets of 10-12
Machine Press - 3 sets of 12-15
Upright rows...WIDE GRIP - SHOULDER WIDTH 2 sets of 12-15
Front lateal raises on a 45 degree bench - 2 sets of 12-15
6 TUT on all
Wednesday Chest and ARMS:
Machine Press - 3 sets of 15-20 AFTER 2 WARMUP sets
Incline db press - 2 sets of 15-20
Incline Flyes - 2 sets of 15-20
Cable Crossovers - 2 sets of 15-20
4 TUT on all
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 2 sets of 12-15
Alternate curls - 2 sets of 12-15
kickbacks - 2 sets of 10-12
seated dips machine - 2 sets of 12-15
CLOSE GRIP STRAIGHT BAR CURLS - 4-6inches apart - 2 sets of 12-15
4 TUT
Thursday LEGS AGAIN
Lunges 3 sets of 12...per leg
Hacks - 3 sets of 12-15
Extensions - 3 sets of 12-15
Curls 3 sets of 20 per leg
Calves of some sort
4 TUT on all
Friday ASSORTED UPPER
Assisted chin machine - 3 sets of 10-12
Incline db press - 2 sets of 15-20
Machine Press - 3 sets of 12-15
Incline curls - 60 degree bench - 3 sets of 12-15
Pushdowns - 3 sets of 12-15
8...yes 8 TUT
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 - 1 minutes - 90 seconds
__________________
T
The Shadow
Guest
treilin said:
yep
T
The Shadow
Guest
WEEK OF APRIL 11TH
Monday Legs:
Stiff Deads
Hacks
Lunges
Leg Curls
Step ups(bench of 5 risers)
Calf raises (10-12 reps)
3 sets on ALL 6-8 reps(except for calves)....6 TUT
Tuesday Chest and Anterior Delts:
Incline DB PRess
Incline Flyes
Cable Crossovers
Seated Shoulder or DB Press(delts)
Front raises on a 45 bench
Upright rows
3 sets of 6-8 6 TUT on all
Thursday BACK AND MEDIAL/POSTERIOR DELTS
Seated Rows
Pulldowns to front
Pulldowns to rear with rope
bent over laterals
Side Laterals
Hypers
3 sets of 6-8 on all - 6 TUT
Friday ARMS
Incline Curls
Pushdowns
Preacher Curls
Overhead dumbell extension
Cable Curls
Kickbacks
3 sets of 6-8 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 6-8 6 TUT
HANGING LEG RAISES - 3 SETS 6-8 reps 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
10 CYCLES - 90 seconds full tilt and 90 seconds for recovery
Monday Legs:
Stiff Deads
Hacks
Lunges
Leg Curls
Step ups(bench of 5 risers)
Calf raises (10-12 reps)
3 sets on ALL 6-8 reps(except for calves)....6 TUT
Tuesday Chest and Anterior Delts:
Incline DB PRess
Incline Flyes
Cable Crossovers
Seated Shoulder or DB Press(delts)
Front raises on a 45 bench
Upright rows
3 sets of 6-8 6 TUT on all
Thursday BACK AND MEDIAL/POSTERIOR DELTS
Seated Rows
Pulldowns to front
Pulldowns to rear with rope
bent over laterals
Side Laterals
Hypers
3 sets of 6-8 on all - 6 TUT
Friday ARMS
Incline Curls
Pushdowns
Preacher Curls
Overhead dumbell extension
Cable Curls
Kickbacks
3 sets of 6-8 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 6-8 6 TUT
HANGING LEG RAISES - 3 SETS 6-8 reps 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
10 CYCLES - 90 seconds full tilt and 90 seconds for recovery
M
*MissFit*
Guest
wheres skittles?
T
The Shadow
Guest
She has abandoned us......Ive pmed her - no reply
bstudiogirl
New member
question about week two (I know that was long ago) So no arms or shoulders that week or is it the same as week 1?
T
The Shadow
Guest
copy and paste the routine
