Shadows project.....

[bstudiogirl]

WEEK 2

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20

Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers

***3 sets on everything

Wednesday:
BACK:

OK - workouts will begin to get a little more intense.....

SUPERSET:
Stiff arm pulldowns and Seated Rows
3 sets of each same old 8-10 6 TUT

SUPERSET:
behind neck pulldows and bent over rear db laterals.
3 sets 8-10

ON THE BTN PULLDOWNS - FACE AWAY FROM THE MACHINE AND USE A ROPE HANDLE....AS YOU PULL DOWN AND OUT...FLEX THE MIDBACK HARD..REALLY CRUNCH IT

SUPERSET
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)

Recommended: Pilates 2 days after the leg WO
Same cardio as week 1

 

[The Shadow]

somethings not right...thatr has back on there actually twice

 

[*Bunny*]

somethings not right...thatr has back on there actually twice

You know, I've tried to find it and I can't either LOL

I would post mine but I jumped on at week 3... very intwesting

 

[The Shadow]

something is really odd about that

LOL


redo the missing workouts from week 1 then

damn

 

[jenscats5]

I've been copying & pasting mine from the "Summarized...." sticky & I don't remember a problem with the workouts....

Could there be a posting anomoly from the Project sticky to the Summarized sticky??

 

[bstudiogirl]

i thought I was seeing things but I checked like five times on this thread and the shadow project summary thread.

 

[The Shadow]

yeah...theres a glitch somewhere

 

[bstudiogirl]

okay so should week 2 look like this shadow??

WEEK 2

Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up

legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20

Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers

***3 sets on everything
ABS


WED:
A.M. Cardio: 30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)

Weights
CHEST:
Incline db press:
Incline flyes
cable cross-overs
***3 sets on all 8-10 (6 Sec TUT)

same abs as before but ADD one cycle

Recommended: Pilates 2 days after the leg WO

Thursday:
SHOULDERS:
Lateral raises and DB press
3 sets of each 8-10
Front Laterals and Upright rows
2 sets of 8-10
Shrugs and rev pec dec
***3 sets of 8-10

ABS:
Supersets:
bicycles with upper body motion AND lying leg scissors.....
***3 cycles of one minute each

Friday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warmup

ARMS

BI’s:
Incline Curls
preacher curls
cable curls

TRI’s:
pushdowns
kickbacks(db or cable)
seated Dip machine

***2 sets on all....8-10 reps (6 sec TUT)

Superset (does this stay the way it is???)
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)

Recommended: Pilates 2 days after the leg WO
Same cardio as week 1

 

[The Shadow]

Looks about right

 

[The Shadow]

One week left.....