By: FitMiss Chady <Warmup 5 min on elliptical > •Wide grip pulldowns 15 Superset with deadlifts 10 {6rounds} •Seated close grip cable rows 15 Superset with deadlifts 10 {6 rounds} •Straight arm pulldown 15 Superset with deadlifts 10 {6 rounds}
By: FitMiss Chady 5 sets of 15 •dumbbell lateral raises •dumbbell Arnold press •dumbbell shoulder press Abs: 40 reps each (1 set) •gym ball crunches holding 10lb plate •Side to side twist holding 10lb plate •Leg lifts holding gym ball between ankles (don’t let ball touch floor) 15-20reps. 5 sets of 15 •single arm cable front raises •single arm cable […]
By: FitMiss Chady *Tri-set. No rest in between exercises. 60-90 seconds rest between each tri-set. •Wide Grip Pulldown 6 x 12 •1 arm cable row 6 x 12 each arm •Hyperextensions 6 x 12 Reverse grip bent over rows (drop set) 6.Reps Heavy weight 8 reps, drop weight 5lbs 10 reps, drop weight 5lbs 12 reps – failure drop to […]
{No equipment needed} By: FitMiss Chady 1) 50 yards walking lunge, sprint back (5sets) 2) 50 standing squats, sprint 50 yards down and back (5 sets) 3) 50 yard sprint, back pedal on the return (10 sets) 4) Side lunge 25 yards then flip the other way and dude lunge 25 more yards, sprint 50 back to start (5 sets) […]
By: FitMiss Chady {60 seconds between each set} •Standing dumbbell Lateral raises (light to medium weight) 5sets of 20 •Arnold press. 4sets of 12 •Dumbbell or barbell upright row 4sets of 15 •Heavy shoulder press for 8 Superset with lighter weight for 15 •External standing cable rotation 4 sets of 20. (Light weight) •Bent over dumbbell lateral raises 12 each […]
By: FitMiss Chady *superset each exercise with bench dips except for the last super-set. Take 60 sec rest in between each set. Diamond push-ups 15,12,10,8,8,10 *Bench dips- till failure Tricep extensions(Dumbbell) 12 reps *Bench dips- till failure 6 sets Biceps curls (dumbbell) 15 reps *Bench dips-till failure 6 sets Regular push-ups 15,12,10,8,8,10 Bicep curl (resistance bands) failure
By: FitMiss Chady Warmup 5min. Elliptical 1) Dumbbell walking lunges 20 steps forward, 20 steps back. •Skater lunges 10 each side •backward lunge 10 each side •side lunge 10 each side {4 sets} 2) Barbell lunge to hamstring curl •Skater lunges 10 each side •backward lunge 10 each side •side lunge 10 each side {4 sets} 3) Bodyweight lunge kick […]
By: FitMiss Chady **4 rounds each till failure, 30 seconds rest in between sets** {Chest} •Dumbbell flys, superset with •Incline push-up on bench/smith bar {Shoulders} •Overhead Dumbbell press, superset With •Dumbbell Lateral raises {Back} •Pull-ups, superset with •Dumbbell Plank rows
By: FitMiss Chady Reps are higher, pick a weight you can do full reps and superset exercises. 60 sec rest between each set. 1) Front shoulder raises 25reps. Superset w/Side lateral raises 20 {4 sets} 2)Chest press 20 Superset w/push-ups 15 {4 sets} 3)Bicep curl 25 Superset tricep extensions w/bar {4 sets. 15}
By: FitMiss Chady **Complete 8 sets of each exercise back to back. That’s one set. Rest 1min. Then resume to next exercise. Perform each exercise and do as many as you can for 30 seconds.** {Need med/heavy dumbbells} 1)Reverse lunges with bicep curl 2)Squat to shoulder press 3)Squat jumps 4)Sumo squat to lateral raise 5)Tricep dips 6)Push-ups 7)Burpees
