CURRENT WORKOUT

MY CURRENT WORKOUT SCHEDULE

Below is the workout schedule that I am currently using.  I don’t plan rest days, I just take a rest when I feel like I need it.  This workout is for me, but could work for anyone looking to turn into a Sexy Beast!  Feel free to use this schedule and make any tweaks that you need to.  Also, feel free to ask me any questions!  I am an open book!

DAY 1 – BICEPS

  • Warm-up with light weight dumbbell curls
  • 3×20(10 each arm) – Alternating Dumbbell Bicep Curls
  • 3×10 – Incline Dumbbell Hammer Curls
  • 3×10 – Cable Curls
  • 3×21’s (7 full curls, 7 halfway up, 7 halfway down) Barbell Curls, wide grip.
  • 3×20 (10 each arm) – Dumbbell Preacher Curls.
  • Finish out with 2 ab exercises

DAY 2 – SHOULDERS

  • Warm up – 3×15 light weight dumbbell shoulder press, forward and backward arm swings, usually with 5lbs weights.
  • 3×10 – Seated Dumbbell Should Press
  • 3×10 – Seated Barbell Should Press (bar behind head)
  • 3×10 – Barbell Upright Rows
  • 3×10 – Barbell Front Lateral Raises
  • 3×10 – Dumbbell Bent Arm Lateral Raises
  • 3×10 – Reverse Fly Machine (Rear Delt Fly)
  • Finish with 2 Ab exercises

DAY 3 – QUADS

  • Warm up – 2×15 lightweight Leg extension machine.
  • 5×10 –Squats; 1 set with only bar, 3 sets added weight to bar(heavy), last set with bar only
  • 3×10 – Hack Squats
  • 3×10 – Leg Press (heavy)
  • 3×30 steps – Walking Lunges (sometimes weighted)
  • 3X15 – Abductor Machine (Inner thighs)
  • Finish with 2 Ab exercises

DAY 4 – TRICEPS

  • Warm-up – Light weight Tricep Extensions
  • 3×10 – Dumbbell Tricep Extensions
  • 3×10 – Cable Rope Tricep Pushdowns
  • 3×10 – Laying Tricep Extensions (Bar or Dumbbells)
  • 3×10 – Overhead Tricep Extension Machine
  • 2xFail – Tricep Dips (bodyweight)
  • Finish with 2 Ab exercises

DAY 5 – BACK

  • Warm-up – Assisted Pull-ups (light)
  • 3×15 Assisted Pull-ups
  • 3×10 – Seated Cable Row
  • 3×10 – Straight Arm Cable Pull-downs
  • 3×10 – Lat Pull-downs
  • 3×10 – Barbell Bent over Rows
  • 3×10 – Lat Pull downs, Wide Grip, behind the neck
  • Finish with 2 Ab exercises

DAY 6 – HAMSTRINGS/BOOTY/CHEST

  • Warm up – Stretch out Hamstrings, lightweight dead lifts
  • 3×10 – Dead lifts (sometimes stiff legged, other days slightly bent legs
  • 1×6,8,10,12 – Hamstring Curl Machine, start heavy and go lighter as your reps go up
  • 3×10 – Barbell Hip Thrusts
  • 3×15 – Adductor Machine (Outer thighs)

       CHEST

  • 3×10 – Lying Dumbbell Chest Press
  • 3×10 – Incline Dumbbell Fly’s
  • 3×10 – Cable Cross-overs
  • 1x Fail – Push Ups (as many as you can)

If you didn’t notice, I don’t have any cardio within my schedule.  I don’t incorporate cardio into my schedule because my heart gets a great workout pumping iron!  Throughout an intense Lifting session, you are constantly raising and lowering your heart rate!  Why do cardio, when you could build sexy muscles instead!?

Thanks for checking out my Current Workout Schedule.  Feel free to comment with any questions, etc.  I am an open book!

SPARKLE ON ALL YOU DIVAS!

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