Rush's Workout ..

[rrush06]

I need suggestions/advice, even if the advice is just it looks good and do what you are doing..

Stats- 20yrs old/female/112-120 lbs/17% bf/5'7 and a half
Goals- TONE!! Legs,ass,tummy, everywhere! Not going for huge muscles just a little definition.
Diet- Sucks but is not horrible. That's my next big step.

Week 1
Day 1- Sunday

Legs
Squats: 3x10- 95, 105, 110

Arms
DB Curls: 3x10- 5, 10, 10
Tricep Push Downs: 3x8- 10, 15, 20 (6)

Back
Pull downs: 3x10- 30, 40, 45

Shoulders:
Shoulder press: 3x10- 5, 10, 15


Monday- Cardio 20 min ellipticals
Tues off (Will usually do cardio Mon/Tues/Thurs but this week was CRAZY)

Day 2- Wednesday

Legs
Leg press and calf raises: 3x10- 100, 120, 125
Leg curls: 3x10- 25, 30, 40

Arms
EZ Bar Curls: 3x10- Bar, +5, +10
Over Head Extensions: 3x8- 10, 10, 15 (5)

Shoulders
Front Raise: 2x8- 5, 5
Side Rasie: 2x8- 5, 5

Back
1 arm row: 3x10- 10, 15, 15
Hyperextensions: 2x10- 10, 10

Day 3- Thursday

Legs
Squats 3x8- 95, 105, 115
Leg Extensions 3x8- 35, 40, 55

Arms
DB curls 3x10- 5, 10, 10
Skull Crushers 3x10- bar, +5, +5

Shoulders
Shoulder press 3x10- 5, 10, 15
Upright rows 2x10- small bar

Back
Pull downs 3x10- 40, 45, 50
Hyperextensions 3x10- 10, 10, 10

ABS

* End of week 1 *

Week 2 Day 1- Sunday- today!

**3 sets of 8 on all except if noted

Squats: 95, 110, 120
DB Lunges: 15, 15, 20

DB curls: 10, 10, (15 (6)
Tricep pushdowns: 10, 15, 20

Pull downs: 10, 15, 20

Shoulder press: 5, 10, 20

ABS:
10 lb crunches 3x15
Knee ups 3x8

CARDIO- 20 min ellipticial 3x a week sometimes 2. I'm trying for 3.

[Big A]

first thing first you gotta get that diet straight, that will make or break anything you do in the gym.

my thoughts are you may want to concentrate your efforts to only one or two muscle groups per wo. right now you are hitting everything but you are only doing one or two things per day for that group, which isnt giving sufficient work to that muscle group. use what you have now and seperate it out to something like this

sunday - legs & shoulders

Monday - Cardio

Tuesday - off

Wednesday - back & arms

Thursday - cardio

START OVER


also if you find you still have energy to burn after your done lifting add in a few other things into your routine

[mateo112]

Originally Posted by Big A

first thing first you gotta get that diet straight, that will make or break anything you do in the gym.

my thoughts are you may want to concentrate your efforts to only one or two muscle groups per wo. right now you are hitting everything but you are only doing one or two things per day for that group, which isnt giving sufficient work to that muscle group. use what you have now and seperate it out to something like this

sunday - legs & shoulders

Monday - Cardio

Tuesday - off

Wednesday - back & arms

Thursday - cardio

START OVER


also if you find you still have energy to burn after your done lifting add in a few other things into your routine

this is a good way to set up a workout indeed but i know that doing a total body workout 3-5 times a week is excellent in achieving those goals that rush has listed at the top.

i will say though that a little varity doesn't hurt. it all depends on what is working for the individual

[rrush06]

Thanks Big A.. may have to try something like that once I start getting a little used to what we are doing now.. to switch it up a little. Any one else have any opinion on that?

[tilltheend]

Yes get your diet in check rush but your workout is cute you are putting the heart of a warrior into it!

[tilltheend]

rush will get her goals quick she has pictures in the member section at CS, and her body looks great now.

[rrush06]

Thanks TTE.. I'm tryin! I kept track of my diet last week I keep forgetting to post but will as soon as I remember

[tilltheend]

Use FitDay - Free Weight Loss and Diet Journal it is an easy way to track your diet rrush and you can even add foods they do not have. And you can see how many calories you burn. Check it out.