Workout for week of 1/26/2009

I haven't posted in a while mainly because I've been tired as well as trying to keep all the other balls I have in the air, actually in the air. I had my first posing practice this last Saturday and needless to say it was exhausting and I have A LOT to learn. There's posing practice every Saturday now for the foreseeable future.

I have my new workout for this week. It looks intense but not as long each night as last weeks. The feedback I got from the trainers is that I'm doing a good job and to do more reps on legs than weight. So that is what I'm going to do! I missed Monday's workout due to a prescribed rest day by Joe. So, here's the workout for this week:

Monday
Legs, 4 sets, 8 - 10 reps
Leg Extensions
Lying Leg Curls
Squats (free weight)
1-Leg Leg Press
Deadlifts (free weight)
Standing Lunges w/ Bar

Triceps, 4 sets, 8 - 10 reps
Close Grip Bench w/ Smith
Weighted Bench Dips
2 Arm Overhead Extensions
Nosebusters w/ straight bar

Calves, 4 sets, as many as you can do
2-Foot Calf Raise on Leg Press
2-Foot Calf Raise on Reverse Hack Squat
Standing Calf Raises on Smith w/step

Tuesday
Chest, 4 sets, 6 - 10 reps
Incline Bench Press on Smith
Incline DB Press
Incline Flys
Pullovers
Pushups on Rings

Biceps, 4 sets, 6 - 10 reps
2-Arm Standing Cable Curls w/ Short EZ Curl Bar
Preacher Curls
2-Arm Standing Cable Curls w/ Rope
Alternating Standing DB Curls

Abs, 4 sets, as many as you can do
Bicycles w/ Center Crunch (slow & controlled)
Reverse Crunches on Incline
In/Up/Down 2 & Reverse
Hanging Leg Raises 10/5/10
Straight Rope Crunch Downs
Decline Bench with Weight from top
Oblique Crunch on Bosu
Bar Leg Lifts (use min 65lbs to 135lbs)

Wednesday
Back, 4 sets, 6 - 10 reps
Wide Grip Pullups
Close Grip Seated Rows
Wide Grip Pulldowns
Rope Pulls - go up in plates each set
Bent Over Rows on Smith

Shoulders, 4 sets, 8 - 10 reps
Military Press on Smith
2-Arm DB Front Raises
2-Arm Bent Over Cable Flys
Behind the Back Shrugs on DL machine

Thursday
Legs, 4 sets, 15 - 20 reps
Stretch
Walking Lunges w/ DB
Verticle Leg Press on Smith
Squats (free weights)
Deadlifts on Smith
Leg Extensions, 3 drop sets, 4 sets
Lying Leg Curls, 3 drop sets, 4 sets

Triceps, 4 sets, 8 - 10 reps
Weighted Bench Dips
Cable Pushdowns w/ Short Straight Bar
Noesbusters
Close Grip Bench Press

Calves, 4 sets, as many as you can do
2-Foot Calf Raise on Leg Press
2-Foot Calf Raise on Reverse Hack Squat
Standing Calf Raises on Smith w/step

Friday
Chest, 4 sets, 8 - 10 reps
Flat Bench Press on Smith
Flat Bench DB Press
Flat Bench Flys
Decline DB Press
Pullovers
Pushups

Biceps, 4 sets, 8 - 10 reps
2-Arm Spider Curls
Preacher Curls w/ EZ Curl Bar
Standing Straight Bar Curls
Alternating Standing DB Curls
Double Bicep Curls, 4 sets, 8 reps

Abs, 4 sets, as many as you can do
Bicycles w/ Center Crunch (slow & controlled)
Reverse Crunches on Incline
In/Up/Down 2 & Reverse
Hanging Leg Raises 10/5/10
Straight Rope Crunch Downs
Decline Bench with Weight from top
Oblique Crunch on Bosu
Bar Leg Lifts (use min 65lbs to 135lbs)

Saturday
Back, 4 sets, 6 - 10 reps
Pullups (alternate close & wide grips on each set, 4 sets 10 reps)
T-Bar Rows, 4 sets, 6 - 10 reps
Wide Grip Pulldowns, 4 sets, 6 - 10 reps
Rope Pulls, length of gym, 4 sets
1-Arm Seated Cable Rows, 4 sets, 8 - 10 reps

Shoulders, 4 sets, 8 - 10 reps
2-Arm Seated DB Overhead Press
Rear Delt Machine
Cable Front Raises
2-Arm DB Side Lateral Raises

Calves, 4 sets, as many as you can do
Standing Calf Raises on Smith w/step
2-Foot Calf Raise on Reverse Hack Squat
2-Foot Calf Raise on Leg Press