My workouts lately

So in my last post I let you know what I do to work out on vacation. In this post I will let you in on what I have been doing to stay in shape during my normal week. Right now I am in the “off season” and I really haven’t planned my 2014 competition season yet. I am just focusing on building muscle– especially glutes and shoulders– while toning down my waist.

During my competition prep I found that a traditional body building routine really worked well for my body. It also just so happens that I really enjoy that style of training. I try to go as heavy as possible maintaining good form and have broken it into an upper body/ lower body split, with one day thrown in to focus on glutes. I designed this program for myself but I am looking forward to meeting with my trainer in two weeks and finding out how she thinks I am progressing and how she will change my routine.

M,W,F

  • Bicep Curls- 3 x 10
  • Shoulder Press- 3 x 10
  • Tricep extensions- 3 x 10 on each side
  • Front/Lateral raise superset- 3 x 8
  • Lat Pull Downs- 3 x 8-10
  • Cable Row- 3 x 8-10
  • Incline Chest Press- 3 x 10

T, Th (Lower Body)

  • Squats 3 x 10 with 1 warm-up set
  • Deadlifts 3 x 10 with 1 warm-up set
  • Leg Press 3 x 10 with 1 warm-up set
  • Leg Curl 3 x 10
  • Leg Extensions 3 x 10
  • Calve Raises 4 x 10

Sat (Glute Focus)

  • Squats 3 x 10 with 1 warm-up set
  • Hip Thrusts (with loaded bar bell) 4 x 10
  • Smith Machine Lunges 3 x 10 on each leg
  • Pull Through Squats 4 x 10
  • Butt Machine 4 x 10 on each leg

I do mix things up weekly and sometimes change the weight and reps/sets depending on how I am feeling but this is really the bones of my program. What kind of work-out routine are you doing lately? Do you find a traditional body building plan works for you or do you do something else?

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One Comment

I like it!

My hubby/trainer has me doing interval training:

2 minute sprint at 2% incline

4 superset exercises 10-20 reps

3 minute sprint at 3% incline

4 superset exercises 10-20 reps

and so on and so forth until you get to 5% for 5 min and ladder back down. Works MIRACLES! You can virtually plug in any exercises and it works magic. I have my heavy lifting day, my resistance/abs training day, etc. There’s no ‘resting period’ so you’re burning calories at a constant which in turn, helps you burn calories all day 🙂

That’s my secret weapon ❤

~Jess

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