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E

Elektra

Guest
Here is a routine that splits your body in two.
You can use this and double it for a 4 day/week workout. Or pick up similar exersizes in the other routines to mix things up.


Workout-1

Incline DB.............................3 x 10-15
Flye.......................................3 x 10-15
Wide Pulldown......................3 x 10-12
Cable Row............................3 x 10-12
DB Shoulder press................3 x 10-12
Hypers..................................3 x 15-20
Abs.......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact


Workout-2

Leg Curl................................3 x 10-15
DB stiff-leg deadlift...............3 x 10-15
Leg Press.............................3 x 10-12
..............................or 8-10 with heavier weights
Walking DB lunges................3 x 10-15
Calf Raise.............................3 x 10-15
Tri Pushdown.......................3 x 10-12
BB Curl..................................3 x 10-15
Abs......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact
 
E

Elektra

Guest
A three-day routine
This will get you in & out of the gym faster.
reps of 10-12 each set should be good

Workout-1
DB Incline..........................3
DB Flye..............................2
Tri Pushdown....................3
DB Curl..............................3
Abs....................................4 sets
Cardio


Workout-2
Leg Curl.............................3
Leg Press..........................3
Abductor............................2 (20-25 reps)
Adductor............................2 (20-25 reps)
Db stiff-leg deadlift............2
Walking lunges..................1
Calf Raise..........................2
Hypers...............................2
Cardio


Workout-3
Wide Pulldown......................3
Cable Row............................3
Lat Pushdown or Pullover.....3
DB Shoulder press................3
Side lateral...........................2
Rear lateral...........................2
Abs.......................................4 sets
 
T

tammy

Guest
thanks elektra ,I'll try out the fast routine, sometimes i don't have much time and I feel like I am cheating If I don't get a certain amount done before it's time to leave the gym
 
J

jenny10644

Guest
Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins :)




1) Kettlebell sumo squats- 12-15 reps
2) Lying leg curls- 10 reps
3) Straight leg deadlift with dumbbells- 12-15 reps
4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
5) Sissy squats- 12-15 reps
Rest 90 seconds


Do as a circuit, taking a 10 second break between each exercise.
Repeat X3-4
 

Shrek

Fucked up Kunce
Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins :)




1) Kettlebell sumo squats- 12-15 reps
2) Lying leg curls- 10 reps
3) Straight leg deadlift with dumbbells- 12-15 reps
4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
5) Sissy squats- 12-15 reps
Rest 90 seconds


Do as a circuit, taking a 10 second break between each exercise.
Repeat X3-4
Legs must've been of fire after that. Do you do Sissy Squats weighted?
 
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