My Workout for the Week of 1/19 thru 1/26

Ok. Following is the workout I received on Monday from my trainers. I got to the gym around 7:30 and started the Monday workout. I didn't get done until 10:00! AND I didn't even do all the sets on a couple of the exercises (the 1-leg squats and the step-ups)! I was dying and sweating profusely! I did last night's workout (Tuesday) and it took almost 2 hours to complete.

I don't know how I'm going to finish tonight's workout when I only have an hour to do it. This is how it is going to be, though, until the summer on Wednesdays with Aimee having her music lessons from 8 to 9 and having to go to Fitness 19 rather than to the House of Payne. I talked with the trainer that developed the workout and I will need to superset and possibly cut some sets to get it all in. Supersetting will be interesting at Fitness 19 because there are machine hogs there. Oh well, all I can do is my best to get it done.

It looks like I'm going to have to allot at least 2 hours to each of these workouts which isn't going to make my BF very happy but, oh well! I have goals and I don't plan to just place, I PLAN TO WIN!

Monday
Legs - 4 sets, 10 reps

• Leg Extensions - super set with curls
• Leg Curls
• Squats
• Leg Press
• Deadlifts w/ Bar
• 1-Leg Squats
• Lunges w/ Bar
• Press backs on Multi-Hip machine
• 1 Leg Pushdowns
• Weighted Step-Ups

Triceps - 4 sets, 10 reps

• Close-Grip Bench Press
• Nosebreakers
• French Curls
• Triceps Cable Pushdowns

Calves - 5 sets, as many reps as possible

• Leg Press Machine (toes straight, in & out)
• Standing Calf Raises on Step - Smith (toes straight, in & out)
• Rear Facing Hack Squat on 2x4's (toes straight, in & out)

Tuesday
Back - 4 sets, 10 reps

• Wide Grip Pullups
• Close Grip Pulldowns
• T-Bar Rows
• 1 Arm DB Rows
• Wide Grip Seated Cable Rows
• Wide Grip Pronated Pulldowns

Shoulders - 4 sets, 10 reps

• 2 Arm Overhead DB Presses
• 2 Arm Bar Front Raises
• Rear Delt on Pec Deck
• 2 Arm DB Lateral Raises
• 2 Arm Bent Over DB Flys

Abs - 4 sets, as many as possible

• Oblique Crunches on BOSU
• Hanging Straight Leg Lifts
• Ab Wheel
• Ball Crunches

Wednesday
Chest - 4 sets, 10 reps

• Flat Bench DB Presses
• Incline Bench Presses on Smith
• Pullovers
• Incline DB Presses - superset w/ pushups
• Decline DB Presses - superset w/ pushups
• Ring Pushups

Biceps - 4 sets, 10 reps

• Wide Grip Straight Bar Curls
• Close Grip Preacher Curls - EZ Bar
• Alternating DB Curls
• 2 Arm Concentrated Cable Curls

Thursday
Legs - 4 sets, 10 reps

• Weighted Walking Lunges
• 1-Leg SquatsDB Deadlifts
• Vertical Leg Press on Smith
• SquatsLying Leg Curls - drop sets 2 - 3
• Leg Extensions - drop sets 2 - 3

Triceps - 4 sets, 10 reps

• Tricep Cable Pushdowns - short straight bar
• Dips
• Nosebreakers w/ EZ Curl Bar
• Close-Grip Bench Press - Smith - drop sets 2 - 3

Calves - 5 sets, as many reps as possible

• Leg Press Machine (toes straight, in & out)
• Standing Calf Raises on Step - Smith (toes straight, in & out)
• Rear Facing Hack Squat on 2x4's (toes straight, in & out)

Friday
Back - 4 sets, 10 reps

• Wide Grip Pullups
• 1 Arm DB Rows
• Wide Grip Pulldowns - superset w/ horiz. Pullups
• Bent Over Rows - superset w/ horiz. Pullups
• Close Grip Seated Cable Rows - drop sets 2 - 3

Shoulders - 4 sets, 10 reps

• 2 Arm DB Lateral Raises
• 1 Arm Bent Over Cable Flys
• Alternating DB Front Raises
• Front Military Press - Smith - drop sets 2 - 4
• Behind the Back Upright Rows - Smith

Abs - 4 sets, as many as possible

• Oblique Crunches on BOSU
• Hanging Straight Leg Lifts
• Ab Wheel
• Ball Crunches

Saturday
Chest - 4 sets, 10 reps

• Decline DB Presses
• Incline Bench Presses on Smith
• Incline Bench Cable Flys
• Pullovers
• Flat Bench DB Presses - drop sets 2 - 4

Biceps - 4 sets, 10 reps

• 1 Arm DB Spider Curls
• Seated Alternating DB Curls
• Preacher Curls - EZ Bar
• Straight Bar Curls - drop sets 2 - 4