clarification

just wanted to clarify the core workout for Monday...
for planks you are doing 3 sets 20 seconds to a min each...I looked at it today and thought it could be read 3 sets 20 reps 20 sec. to 1 min each and thought...holy smokes!!! plus with that tri/bicep workout before it your arms and shoulders would surly collapse!
Happy lifting!!!! and please let me know how it's going!
Kate :)

Lifting for August

A new routine as requested! Each week Wednesdays lower body is going to change so check up weekly for changes.

Monday-triceps, biceps, core

Triceps
medicine ball overhead extension 3 sets 10-12 reps
flip grip kickback 3 sets 10-12 reps
triceps pushups 3 sets 10-12 reps
lying triceps dumbell extension 3 sets 10-12 reps
chair dip 3 sets 10-12 reps

biceps
using a 20 to 40 lb. bar (whatever you are lifting at to push to slight fatigue)

10 reps with a wide grip
10 shoulder width
10 natural
10 4" beyond shoulder
10 2" beyond shoulder
10 shoulder width
6-10 narrow (grip 4" apart)

Core
side plank w/ twist 3 sets to fatigue
plank 3 sets 20 reps (hold for 20 sec. ideally 1 min.)
superwoman 3 sets 20 reps
bird dog 3 sets 10-12 per side hold for at least 10 sec.
bridge 3 sets 20 reps

Wednesday-lower body week 1
All squat workout

standard squat 2 sets 10-15 first set 8-10 second set rest 45-60 sec btwn sets
squat 2" wider 1 set 8-10 reps rest 60 sec
squat 4" wider """""""""
squat 6" wider """"""""
squat 8" wider """""""
squat 10" wider """"""""

abs
pull down machine crunch 3 sets 15 reps
medicine ball russian twist 3 sets each side 15 reps
weighted ball crunch 3 sets 15 reps (use the stability ball and cable machine with the rope attachment. You will be pulling the cable from behind you as you crunch up so you will start out extended on the ball with elbows in the air holding the rope and crunch up so that elbows are pointing forward.)

Friday-shoulders, chest, back, abs

shoulders
seated dumbell press 3 sets 8 reps go heavy
ez bar up right row 3 sets 8-10 reps
cable lateral 2/to failure dropset

chest
cable crossover 1-3 sets 8-10 reps
flat bench press 3 sets 8-10 reps
incline flye 3 sets (35 degree angle) 8-10 reps
incline barbell press 3 sets (35 degree angle) 8-10 reps

back
seated row 3 sets 10 reps
wide grip pull down 3 sets 10 reps
narrow grip pull down 3 sets 10 reps

abs
twisting bench crunch
reverse crunch
knee tuck or v-up
do 15, 12, 10

okie dokie...if you have any questions email me. I can elaborate on a move if it's unclear. Please keep me posted on how it's going and make sure you are getting the appropriate pre workout and post work out snack. Remember to eat clean!!!! or you won't see the results you really want to see!!!!

Kate :) Happy Lifting!!!!!