MissBizz
Active member
Next week hopefully I will begin sarms with the mega cutting stack (we incorrectly ordered s4 instead of the new sr when I already had the s4 so have to place another order thats the hold up) but once I begin these I would like a more focused full routine established.
Currently I find myself doing the same things and finishing way early as I struggle with what else I should incorporate. BigBusiness has tried to help me but typically I do more of my workouts when he isnt there to direct me.
My body type: I clearly do not have an hour glass figure.. I am wide in the shoulders and arms with a small lower belly pouch.. very slender hips, legs and butt. 148#s 5'4"
What im trying to accomplish: id like to plump up my behind... lose the small belly pouch and have defined abs and all around just looking to tone up and define my muscles.
Where im at now: I recently have incorporated squats which I have never really done before.
Mw: I begin with abs
3 sets of 25 each 45 second rests in between
Jack knifes
Flutter kicks
V-sit bicycles forward and reverse
Cross toe touches
45-60 second plank
Then:
Bar squats at 75lbs
3 sets of 8 each
Bar on shoulders
Bar under butt
3 sets of 8 at 25lbs
Standing straight arm front felt raise above head
3 sets of 8 @75 lbs
Standing upright barbell rows
Not always but sometimes ad in:
3 sets of 10 leg presses @ 150-180lbs
Tuesday:Thursday
Start with abs
3 sets of 10 swiss ball v-ups
3 sets of 15 swiss ball push ups
3 sets of 15 ab pull ins on stability ball
Flat bench presses sets of 10 easily at 65#'s (no spotter or I would increase)
Or 95-100 lbs seated bench presses
30 mins elliptical trainer at max resistance of 100 and max incline of 10 at speed of 4.5
15-30 mins on treadmill alternating from sprints at 45-60 seconds 6mph up to 9.5 mph and walking forward and backwards on speed of 4.0 at inclune of 15.
Saturday mornings have been minimal lately due to the neck injury I had.. but typically consist of mw routine with the elliptical and treadmill squats with an 8lb medicine ball.. this Saturday starts the beginning of these workouts again.usually friday and sunday off.
Any suggestions..changes..or new workouts would be greatly appreciated! Thanks!
Sent from my SCH-I535 using Tapatalk
Currently I find myself doing the same things and finishing way early as I struggle with what else I should incorporate. BigBusiness has tried to help me but typically I do more of my workouts when he isnt there to direct me.
My body type: I clearly do not have an hour glass figure.. I am wide in the shoulders and arms with a small lower belly pouch.. very slender hips, legs and butt. 148#s 5'4"
What im trying to accomplish: id like to plump up my behind... lose the small belly pouch and have defined abs and all around just looking to tone up and define my muscles.
Where im at now: I recently have incorporated squats which I have never really done before.
Mw: I begin with abs
3 sets of 25 each 45 second rests in between
Jack knifes
Flutter kicks
V-sit bicycles forward and reverse
Cross toe touches
45-60 second plank
Then:
Bar squats at 75lbs
3 sets of 8 each
Bar on shoulders
Bar under butt
3 sets of 8 at 25lbs
Standing straight arm front felt raise above head
3 sets of 8 @75 lbs
Standing upright barbell rows
Not always but sometimes ad in:
3 sets of 10 leg presses @ 150-180lbs
Tuesday:Thursday
Start with abs
3 sets of 10 swiss ball v-ups
3 sets of 15 swiss ball push ups
3 sets of 15 ab pull ins on stability ball
Flat bench presses sets of 10 easily at 65#'s (no spotter or I would increase)
Or 95-100 lbs seated bench presses
30 mins elliptical trainer at max resistance of 100 and max incline of 10 at speed of 4.5
15-30 mins on treadmill alternating from sprints at 45-60 seconds 6mph up to 9.5 mph and walking forward and backwards on speed of 4.0 at inclune of 15.
Saturday mornings have been minimal lately due to the neck injury I had.. but typically consist of mw routine with the elliptical and treadmill squats with an 8lb medicine ball.. this Saturday starts the beginning of these workouts again.usually friday and sunday off.
Any suggestions..changes..or new workouts would be greatly appreciated! Thanks!
Sent from my SCH-I535 using Tapatalk