TUESDAY: SARAH'S PUSH PULL AND LEGS ROUTINEFrom beginners to experienced gym-goers, Push, Pull and Legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves. Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Off Friday: Push + legs (quad focused) Saturday: Pull + legs (hamstring focused) Sunday: Off Tuesday: Pull Day 1 (Back, Biceps, Rear Delts, and Traps) 1 Assisted or weighted pull ups (Compound exercise) 3-4 Sets x 6-8 Reps 2. Bent Over Rows (Compound Back exercise) 3-4 Sets x 6-8 Reps 3 Cable rows (accessory/isolation back) 2-3 Sets x 8-10 Reps 4. Rear delt flyes (accessory/isolation back) 2-3 Sets x 8-10 Reps 5. DB bicep curls (accessory/isolation biceps) 2-3. Sets x 8-10 Reps 6. Shrugs (accessory/isolation traps) 3 Sets x 8-10 Reps REST: 60-90 seconds between sets based on perceived recovery.
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MONDAY: SARAH’S PUSH, PULL AND LEGS ROUTINEFrom beginners to experienced gym-goers, Push, pull and legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves. As a wife, mom, and full-time business owner, my schedule can become crazy. Life doesn’t stop just because I have a physique completion to prepare for, so I have to fit my training around everything else I must accomplish. Push and pull style routines work great for me because I can train all my muscle groups several times a week without spending every day in the gym. I get “more bang for my buck” because the program provides me with adequate volume and frequency for growth, while not asking me to train on both days of the weekend when I would rather be spending time with the family. The routine outlined below follows a 3 days on/1 day off /2 days on/1 day off pattern. The first three days of the week, you follow a standard push/pull upper body routine and then on the Friday and Saturday you train the push/pull movements paired with legs (you’ll split legs into quad-focused on push day and hamstring-focused on pull day). Every session consists of 1-2 compound exercises aiming for 3-4 sets of 4-8 reps, and 1-2 accessory/isolation exercises of 2-3 sets of 10-15 reps. I’ve also included some additional glutes circuits, which are an essential component of any physique competitor’s gym routine. To tone that booty, each circuit is designed to hit every angle of the glutes. I recommend adding in a different circuit 2-3 times a week. Push Pull Legs Routine Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Off Friday: Push + legs (quad focused) Saturday: Pull + legs (hamstring focused) Sunday: Off Monday: Push Day 1 (Chest, Shoulders, and Triceps) 1. Bench press (compound chest exercise) 3-4 sets x 4-6 reps 2. Seated DB shoulder press (compound shoulder exercise) 3-4 sets x 6-8 reps 3. Cable flyes (accessory/isolation chest exercise) 2-3 sets x 8-12 reps 4. Lateral raises (accessory/isolation shoulder exercise) 2-3 sets x 12-15 reps 5. Tricep pressdown (accessory/isolation tricep exercise) 2-3 sets x 12-15 reps 6. Face pulls (shoulder prehab exercise) 2-3 sets x 12-15 reps One of my favorite HIIT workoutsThis is one of my all time summer favorite workouts you can do at home if you have a battle rope or at the gym if they have one there. It takes your heart rate up and and down very quickly, so you get an effective HIIT workout in 30 minutes if that's all the time you have. And as you can see from the video, you don't need to jump very fast to keep your heart pumping. The first few times I jumped rope, it seemed the like the hardest thing in the world, but after about the third time, my body got used to it, and my heart rate stayed on the lower side believe it or not. So yours can do it, too! When you are just starting out, you might want to consider the jump rope portion a move that will take you into the high heart rate zones until you get used to it. So you will find you are getting into the HIIT zones pretty quickly and you'll get through this workout even faster. What you'll need: jump rope and battle ropes Here's the drill: SET 1 2 minutes Jump Rope try alternating between a fast jump and a skipping rope type move Rest 30 secs 15 x Double Slams with In / Out Squat Jumps Rest 15 secs 15 x Stand up and Down Single Arm Slams Rest 1 minute SET 2 2 Minutes Jump Rope Alternate Between Fast and Skipping Rest 30 secs 15 x Double Arm Circles In/Out Squat Jumps Rest 30 secs 15 x Single Arm Side Jump Lunges on Left 15 x Single Arm Side Jump Lunges on Right SET 3 Rest 1 minute 2 Minutes Jump Rope, Fast or Skipping Rope, Move Around Rest 30 secs 15 x Double Slams With In / Out Squat Jumps Rest 30 secs 15 x Stand up and Down Single Arm Slams SET 4 Rest 1 minute 2 Minutes jump rope try alternating between a fast jump and a skipping rope Rest 30 secs 15 x Double Arm Circles In/Out Squat Jumps Rest 30 seconds 15 x Single Arm Side Jump Lunges on Left 15 x Single Arm Side Jump Lunges on Right Keep repeating this routine until you reach 30 minutes. You may only finish 3 sets in that time frame when first starting out. Give a go!! Time to get those glutes in gear! Summer is here!
You'll need bands in light, medium, hard tension and one light to medium tension band with handles or dumbbells, also a mat. Start with a warm up of ten minutes (or you can start with 3-5 minutes if you are new to jump roping and you can work up to ten minutes) Also, don't just speed jump, mix it up, with some skipping style jump rope like when you were a little kid. Your heart rate will still get up there. I promise! Next Move: Air Squats with a Light to Medium Band 3 sets x :30 secs each and :15 secs off between each set. You should really start to feel limber in the glutes, knees and hips with this move. If you have a hard time jumping, just squat without the jump. Plank Jacks with Medium Band Place band right at or above knees, begin with body in a plank position. Jump feet in and out. 3 sets of 20 jumps Plank Lateral Walks with Medium Band Also, place the band at or above the knees 3 sets of 20 steps ( I moved about 4-5 steps to each side, you might have more room in your workout space) Alternating Back and Forth Lunges with a Heavy Tension Band Do 3 sets of 10 Alternate which leg leads Single Leg Glute Thruster with Medium Band Place band above knee. Top of shoulders, head and arms on bench or a sofa or chair. Hold body in a table top position, lifting one leg in the air and thrust upward. 3 sets of 10 reps on each leg Frog Pumps with a Medium Band These are great glute builders!! Place feet/heels together and bring as close to buttocks as you can, then lift and squeeze! 3 sets of 30 pumps! Glute Bridge with Medium Band and Pause at Top Keep feet separated for this one and with back and shoulders on floor, lift pelvis up into a bridge. Raise and lower, holding for a second at the top. 3 sets of 12 reps. Single Leg Glute Kickback with a Light to Medium Band Place band at ankles. Steady yourself with your hands on a bench or chair. Keep hips parallel to floor and in line with your torso. 3 sets of 10-12 reps Lateral Squat Walks with Double Bands (your choice) 3 sets of 20 steps Side Lunge with an Upright Pull Use a band with handles or 8-15 lbs dumbbells 3 sets of 20 lunges to the side Alternate which foot you place band under Push Up with Banded Single Leg Raises Use a light band at ankles 3 sets of 12 Kneeling Glute Thrusters I love love love these!! You should get as heavy a band as you can thrust. Loop the bands together and then loop them around a strong base that you can pull against. You will really feel these 3 sets of 15 You booty will thank you after this workout !! This is a lower body workout at the gym. I worked in some Wall balls for HIIT just for you because if this is your only workout for the day and I want to get your heart rate UP!
Exercise 1 I started with squats on the Smith machine 2 Warm up sets at a light weight to get stretched out.. Then followed it with 4 main sets of 12 reps each at a medium to heavy weight. Remember to get as low as you can to 90 degrees without compromising your form. Squat like you're sitting into a chair, feet about hip width apart or little more, engage your core, and come back up. You can do these with a barbell as well. I like the Smith because you can add more weight and feel a little more confident you won't drop the weight. But, of course, if you're at all concerned, use a spotter. Exercise 2 Finished this with Leg Presses: 1 set of 15 - 20 finishers at a medium to heavy weight Exercise 3 Next up are glute thrusters. Use a barbell weight you are comfortable with but try to go as heavy as you can. Use a pad to balance the barbell on your hips. Squeeze at the top. 3 sets of 10 reps Exercise 4 Now let's get your heart rate up even more ! Wall balls will do that for you. 1 set of 10 will do the trick. Don't worry, we'll be back for more. Exercise 5 The fifth exercise is Romanian Dead Lifts. Great for the hamstrings and the lower back muscles. I use a heavy barbell. You could also do these with the preset weighted barbells with a weight that is heavy but doesn't compromise your form. Remember to keep your back straight, shoulders engaged and pulled back at top. Hinge at the hip, and sit back into it, take bar just under knees, then come back up. 2 warm up sets of 10 3 sets x 5 reps at 80 % of max, or heavy. 1 sets at 90 % of max (or just a tad heavier. This is what I did, you can keep it at same weight as above or what you are comfortable with) Exercise 6 Gimme a set of wall balls 1 set x 10 I like to use a 12 lb ball. You can use that or try for a 10 or 8 Exercise 7 Glute Ham Raises 15 - 20 with or without weights (very light like 1-2 lb weights)) or a band like I used. Don't swing down too low or much past horizontal with your legs. You should focus on lifting/squeezing with your hamstrings to lift your body, engaging your glutes, squeeze at the top. Exercise 8 Gimme another set of wall balls 1 set x 10 I like to use a 12 lb ball. You can use that or try for a 10 or 8 Exercise 9 Cable pull throughs. 3 sets x 12 Last exercise of the day. These will finish your leg and glute day at the gym. Nice work ! Are you ready for your legs to be on fire? This workout is going to do that for you! Four sets should take you about an hour or just bit more. If you have less time, stick with three sets.
You will need some sliders, medium weight dumbbells, a 6-10 lb medicine ball and a mat. Finish each circuit before going on to the next. Start with air squats to warm up. Do 30 seconds on and take a 15 second break in between. Four times. First exercise is dumbbell Romanian deadlifts (go just below the knee and keep back straight.) This will be a total of 4 sets of 15 reps each. Use a 10, 12, 15, and work up to 20 lbs dumbbells. , Second exercise is side lunges with light to medium weight dumbbells. This exercise is great for runners, too, because it works the muscles that move you laterally since running is all forward movement. You gotta have balance. Do this exercise for four sets of 10 reps to each side. The third exercise is a burpee with a jump and medicine ball press. This will get your heart rate up in this circuit, guaranteed! Circuit 2 begins with a curtsy lunge on sliders. This will feel nice on your hips. Do four sets of 12 to each side. Exercise 2 in this circuit is sumo squats. Great for the inner thighs. Four sets of 15 reps. Heavy dumbbell here. Exercise 3 is pivot leg dumbbell dead lifts. Another great glute builder. Four sets of 10 reps to each side. Exercise 4 in this circuit is a walk out plank with a pushup. This is a great full body move and will also get your heart rate up. Four sets of 10 on this move. Circuit 3 starts with dumbbell squats. Use heavy dumbbells here. Great exercise for the glutes and quads. Four sets of 15 reps. Exercise 2 is a squat, turn and press out with a medicine ball. Do these for four sets and 15 reps each. Exercise 3 is donkey kicks with a small weight in the fold of your back leg ( or you can use a band or an ankle weight, remember those? Lol ) Four sets of 12-15 each side. Pardon my little boy, he was off from day school this day. Circuit 4 starts with Russian twists. This is one of my favorite exercises. If you start with your legs on the ground, work toward being able to lift your feet off the floor. Lucky you, you only have to do 2 sets of 50, so pick which sets you'll include these. Exercise 2 is a crab with an opposite toe touch. I love these too, just maybe not at the end of a a workout. It makes them extra tough. Four sets of 12 on these babies. Your 3rd and final exercise is step ups. Woohoo almost done!! Four sets of 12 on each side. Congrats on doing this work out! It's a tough one! Summer's a comin' and it's time to work on that sexy back! For this workout, you will need bands in medium to heavy tension, as well as medium and heavy dumbbells. This workout should take you about an hour. If you have less time, just go through 3 sets instead of 4. Finish each circuit before going on to the next. Circuit 1 High Face pulls 4 x 15 High Knee taps 4 x 50 Straight Arm Pull down 4 x 15 High Knee taps 4 x 50 Circuit 2 Side lunge with triple row 4 x 15 Single leg jump in Mountain Climbers 4 x 15 Bent over dumbbell row 4 x 15 Single Leg jump in Mountain Climbers 4 x 15 Circuit 3 Squat Rows 4 x 15 Slider Plank to Chair pose 4 x 12-15 Time to start building some boulder shoulders! Haha! No worries, I'm not talking about huge, hulking shoulders, but nice muscle caps to round out the shoulders. Why? Well defined shoulders give the illusion of a smaller waistline! For this workout, you will start with some stretching of the shoulders to loosen them up and get your muscles warm. The workout should take about an hour. If you have less time, then just do 3 sets of each exercise. Complete each circuit before moving on to the next circuit. You will need medium, and lighter weight dumbbells, and some light bands. After stretching from the top, to the sides and the front, you will move on to Arnold Presses and follow the workout as explained in the video and below. Stretch with bands. Circuit 1 *Arnold Presses 4 sets of 15 reps each use a medium weight. *Bent over reverse flys 4 sets of 15 lighter weight *Sliders plank to pike 4 sets of 12- 15 Circuit 2 * Kneel to Stand, overhead dumbbell hold 4 sets of 10 left/right leg leads *Round the world lateral raises 4 sets of 12-15 *Burpees to jump 4 sets of 10-12 Circuit 3 *Squat dumbbell presses (Or medicine ball optional) 4 sets of 15 Keep back straight *Plank pushup, open arm 4 sets of 15 |