Bulgarian
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9 – Chest & Biceps
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up – speed skipping again for me Flat barbell bench press 1×15, 2x 10-12, 1x 6-8 Incline barbell press 1x 10-12, 1x 6-8 Flat dumbbell…
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8 – Legs
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Leg…
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Ladies sculpt yourself a toned bum and legs
Part 1 of 3… First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work. Raise up onto tip toes – land in a low…
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7 – Shoulders & Triceps
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up – speed skipping! Dumbbell shoulder press 2 sets x 12 reps, 1 set x 8 reps Dumbbell lateral raise 1 set x 10-12 reps,…
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6 – Back
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Up in weight this week already! Massive pump, lats and forearms are PUMPED! Dumbbell pull overs 2 sets x 10-12 reps 1 working set x 8-10 reps Close…
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5 – Chest and Biceps
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 5-10 minute warm up, I did some speed skipping but you could do anything you like. Decline bench press 2 x 10-12, 1 x 6-8 Incline bench press…
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4 – Legs
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Squat…
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3 – Shoulders & Triceps
Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 seconds. And lift at a controlled tempo. 10 minute warm up – speed skipping! Dumbbell shoulder press 2 sets: x12 reps, 1 set: x8 reps DB Lateral Raise 2 sets: x10-12 reps, 1 set: x8…
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Female Diet, CV and Home Workout
Female Sample Diet: Meal 1: Water, 5 egg whites, 1/2 cup oatmeal 1 or 2 cups of coffee Meal 2: Water, protein shake Meal 3: grilled chicken breast, green beans Meal 4: Water, protein shake with an apple and peanut butter or a homemade protein bar Meal 5: Bison steak, 1/2 sweet potato, green beans…
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2 – Back
Back!!! Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Deadlift Two warm up sets: x10-12 reps One working set: x4-6 reps Dumbbell pull overs Two warm up sets: x10-12 reps One working set: x8-10 reps Close…
Tom Bradshaw Fitness 