PM: - warm up: inclined walk 10 mins - donkey back kicks with mini band: 4 sets on each side - hip thrust: 8 sets (with barbell on hip & mini band around knees, get this idea from Bret's instagram :-D, great one for leg day! ) - mini band hip abduction as burn out: 6 sets
am: 0.5 mile warm up + WT 60 mins Hip bridge 8 sets Chin up 3 sets Smith lunge press: 2 sets on each Side Cable bakckkicks:4 sets on each side Cable side know kicks: 4 sets on each side Back extension: 4 sets Triceps dips: 4 sets V rope pull down 5 sets Cable pull through 4 sets
- American DL: 5 sets - cable side kicks: : 5 sets on each side - cable backkicks : 5 sets on each side - bulgarian split squat: : 5 sets on each side - reverse glider lunges: 3 sets on each side, body weight - side glider lunges: 3 sets on each side, body weight - pulse squat: 3* 100 on each side,
- American DL: 5 sets - cable side kicks: : 5 sets on each side - cable backkicks : 5 sets on each side - bulgarian split squat: : 5 sets on each side - reverse glider lunges: 3 sets on each side, body weight - side glider lunges: 3 sets on each side, body weight - pulse squat: 3* 100 on each side, sun007 发表于 8/11/2015 1:39:50 PM
- seated row: 6 sets - lat pull down: 6 sets - one arm bent over row: 6 sets on each side - cable row: 4 sets - cable straight arm pull down: 4 sets sun007 发表于 8/12/2015 2:35:31 PM
8/13/2015 AM: WT 75 mins (Leg) - American DL: 6 sets - Smith lunge press: 6 sets on each side - hip thrust: 6 sets - cable kick backs: 4 sets right side and 5 sets on left - cable side kick: left side only 4 sets - walking lunges with DB: 4 sets PM: WT 50 mins (Leg) - Barbell hip bridge: 6 sets- leg press: 6 sets - single leg press:3 sets, left side only - cable kickback: 4 sets on each side - cable side kicks : 4 sets on each side - cable crunch: 4 sets
8/17/2015 AM: glutes activation 10 mins + WT (Leg) 65 mins
- Leg press: 6 sets - smith lunge press: 8 sets - barbell hip thrust: 6 sets - single leg barbell DL: 2 sets on each side - cable kickback: 3 sets, left side only - cable side kick: 3 sets left side only - bench tricep dips: 4 sets
- box huaren.us: 4 sets - goblet sumo squat: 4sets - kettlebell swing: 4 sets - barbell bulgarian split squat: left side only: 3 sets - chin ups: 4 sets till failure - narrow stand squat on smith machine: 4 sets - pulse split squat: as burnout to end the workout, 3*100 on each side
AM: glutes activation 10 mins + WT (LEg) 10 mins - sumo squat: 3 sets - squat: 3 sets - smith lunge press: 6 sets - Leg press: 4 sets - chin up: 4 sets till failure - cable backkicks : 4 sets on each side - cable side kicks: 4 sets on each side - single arm cable row: 4 sets on each side - hip thrust on leg extension machine as burnout, 3 sets
8/23/2015 PM: 0.5 mile warm up + WT (Leg) 50 mins - Barbell hip bridge: 10 * 20 - cable kickbacks: 4 sets on each side - cable side kicks: 4 sets on each side - cable one arm row: 3 sets on each side
- RDL: 6 sets - barbell hip bridge: 8 sets - DB bulgarian split squat: 4 sets on each side - cable back kicks: 4 sets on each side - cable side kicks : 4 sets on each side - one arm cable row: 5 sets on each side
8/27/2015 AM: 0.5 mile warm up + WT 45 mins - squat: 6 sets - chin up: 5 sets till failure - hip thrust: 3 sets PM: 0.5mile warm up + WT (Leg) 70 mins + stair master with back kicks 20 mins - Squat: 6 sets - chin up: 5 sets till failure - hipt thrust: 5 sets - smith lunge press: 6 sets on each side - barbell hip bridge:3 sets - donkey kick with mini band as burnout: 3 sets on each side
PM: 0.5mile warm up + WT (Leg) 70 mins + stair master with back kicks 20 mins - Squat: 6 sets - chin up: 5 sets till failure - hipt thrust: 5 sets - smith lunge press: 6 sets on each side - barbell hip bridge:3 sets - donkey kick with mini band as burnout: 3 sets on each side
AM: WT 100 mins (Leg) - barbell squat: 10 sets - chin up: 6 sets till failure - smith lunge press: 5 sets on each side - leg press: 6 sets - cable back kicks: 4 sets on each side - cable side kicks: 4 sets on each side
我的脑子已经废成渣渣，不爱学习，所以那些个理论知识很多不懂，workout 就是自己开心，完全没有可能做trainer 的。
不过这几年有空的话估计会参加些不同的比赛，什么半马，10k，spartan 之类的，争取在跨入40之前过把瘾。
～
这个schedule就完全没有personal life 了
PM:
- warm up: inclined walk 10 mins
- donkey back kicks with mini band: 4 sets on each side
- hip thrust: 8 sets (with barbell on hip & mini band around knees, get this idea from Bret's instagram :-D, great one for leg day! )
- mini band hip abduction as burn out: 6 sets
话说我的instagram 基本follow 的全是fitness model，好多人会post 自己的 workout routine，好多很有创意的，哈哈～～
我们gym的教练男的，比较年轻的， 30左右的都没结婚，尽管有的很帅。我觉得和经济条件还是有关系的。
am: 0.5 mile warm up + WT 60 mins
Hip bridge 8 sets
Chin up 3 sets
Smith lunge press: 2 sets on each Side
Cable bakckkicks:4 sets on each side
Cable side know kicks: 4 sets on each side
Back extension: 4 sets
Triceps dips: 4 sets
V rope pull down 5 sets
Cable pull through 4 sets
bret 也不错啊，经常有些workout idea
AM: 0.5 mile warm up + WT 50 mins (Chest/ABS/Arm)
- Incline DB chest fly: 8 sets
- cable chest crossover: 6 sets
- V rope pull down: 3 sets
- tricep dips: 3 sets
- cable crunches: 5 sets
哇，小辣椒mm，这个hoodie 真是很好看啊！瞬间种草啊！非常喜欢啊😄😄 ， 这个牌子以前从来没有听说过呢。
哈哈哈哈，大家个个都是强力种草机！
AM: glutes activation 10 mins + WT (Leg) 70 mins
- American DL: 5 sets
- cable side kicks: : 5 sets on each side
- cable backkicks : 5 sets on each side
- bulgarian split squat: : 5 sets on each side
- reverse glider lunges: 3 sets on each side, body weight
- side glider lunges: 3 sets on each side, body weight
- pulse squat: 3* 100 on each side,
艾玛，这得做多久。
现在leg/glutes day结束后，腰好像不会痛啊，主要是glutes 和hamstring 会比较酸
pulse squat 其实还挺快的，我没有用很大的重量，也就是一边一个15 lb 的DB，每十个pulse 算一个rep，放在最后作为 burnout 挺好的，做完以后真是瘫倒在地上。
我现在跟的是 ashley horner 六周的sweet cake program，动作全是跟着program来的， 偶尔会加一两个动作。 Ashley 非常注重quad，而我实在不喜欢大quad，等这周结束以后还是跟着 strong curve 练吧。
mm，我的chest 和tricep 一直是比较弱的，chest press 也很弱。 我的目标也就是build 上胸的肌肉，能把我的排骨们遮盖一下，不然看起来真的很难民！
我把这些chest workout 的重量和reps 写在下面
- Incline DB chest fly: 8 sets ==> 12-15 reps， 20 lb on each side
- cable chest crossover: 6 sets ==> 12-15 reps, 25 lb on each side
- V rope pull down: 3 sets ==> 12 reps, 60 lb
- tricep dips: 3 sets ==> on bench, body weight, 20 + reps
- cable crunches: 5 sets ==> 140- 150 lbs, 12 reps. 这个我觉得主要是体重的限制啊，我120磅左右，没法加更多重量，不然觉得整个人都要吊起来了。虽然我觉得自己能够handle 更多
你是用V-rope 吗？我是弯腰的时候把 rope 两端靠在肩膀上，下去的时候手臂就不必那么用劲，会好一点。
AM: 0.5 mile warm up + WT 1hr (Back) + 1 mile
- seated row: 6 sets
- lat pull down: 6 sets
- one arm bent over row: 6 sets on each side
- cable row: 4 sets
- cable straight arm pull down: 4 sets
前2个是我的最爱。
AM: WT 75 mins (Leg)
- American DL: 6 sets
- Smith lunge press: 6 sets on each side
- hip thrust: 6 sets
- cable kick backs: 4 sets right side and 5 sets on left
- cable side kick: left side only 4 sets
- walking lunges with DB: 4 sets
PM: WT 50 mins (Leg)
- Barbell hip bridge: 6 sets- leg press: 6 sets
- single leg press:3 sets, left side only
- cable kickback: 4 sets on each side
- cable side kicks : 4 sets on each side
- cable crunch: 4 sets
AM: 0.5 mile warm up + WT (Chest/Tricep) 40 mins + 2 miles
- bench chest fly: 6 sets
- bench chest press: 4 sets
- tricep dips: 4 sets
- seated knee tuck: 4 sets
- chest press: 4 sets
8/16/2015: REST
8/17/2015
AM: glutes activation 10 mins + WT (Leg) 65 mins
- Leg press: 6 sets
- smith lunge press: 8 sets
- barbell hip thrust: 6 sets
- single leg barbell DL: 2 sets on each side
- cable kickback: 3 sets, left side only
- cable side kick: 3 sets left side only
- bench tricep dips: 4 sets
AM: 0.5 mile warm up + WT 55 mins (Back/ABS) + stair master 20 mins
- seated row: 6 sets
- wide grip lat pull down: 3 sets
- narrow grip lat pull down: 3 sets
- cable standing row: 6 sets
- cable ABS crunch: 7 sets
- vrope pull down: 4 sets
- one arm bent over row: 4 sets on each side
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AM: WT Leg 75 mins
- box huaren.us: 4 sets
- goblet sumo squat: 4sets
- kettlebell swing: 4 sets
- barbell bulgarian split squat: left side only: 3 sets
- chin ups: 4 sets till failure
- narrow stand squat on smith machine: 4 sets
- pulse split squat: as burnout to end the workout, 3*100 on each side
mm 你可以在网上做一下research，找个适合自己的program。我很多时候都是自己随意练得，前面六周倒是老老实实跟了 ashley horner 的sweet cake program。
你可以试着Jamie Eason 的Live Fit program，好多姑娘就是从这个开始的。还有Jamie 的instagram 上会贴她当天workout 的小视频，可以看个大概，具体动作分解细节mm 可以到bodybuilding 上看看，bodybuilding 上面的信息很全的，除去那些广告，是个很好的网站！
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AM: 0.5 mile warm up + WT (Chest/ABS) 1 hr + 1 mile
- chest press: 4 sets
- AB wheel: 4 sets till failure
- bench checst fly: 6 sets
- bench DB chest press: 4 sets
- seated knee tucks: 4 sets
- declined sit up: 4 sets
- v rope pull down: 4 sets
- cable crunches: 6 sets
我也觉得mm腿长了，臀更圆了。另外lulu那个上衣真好看，一直不知道真人穿啥效果，现在长草，它背部设计我喜欢。
咱们都是老油条了，结果不是光看肚子小多少。
我就觉得自己胸肌在flex的时候可以摸得出一点点了，当然别人时完全看不出来的。
背部感觉没啥变化，臀部有点进步，不过只有一点点，belly pooch还在，吃上比较随意，所以没啥变化也不奇怪，感觉diet 还是比training 重要。
AM: glutes activation 10 mins + WT (LEg) 10 mins
- sumo squat: 3 sets
- squat: 3 sets
- smith lunge press: 6 sets
- Leg press: 4 sets
- chin up: 4 sets till failure
- cable backkicks : 4 sets on each side
- cable side kicks: 4 sets on each side
- single arm cable row: 4 sets on each side
- hip thrust on leg extension machine as burnout, 3 sets
可以找他们要件新的吗？ 我也要去店里减，太长了。
Noon： 酱油卡， WT 30 mins （full body）
8/23/2015
PM: 0.5 mile warm up + WT (Leg) 50 mins
- Barbell hip bridge: 10 * 20
- cable kickbacks: 4 sets on each side
- cable side kicks: 4 sets on each side
- cable one arm row: 3 sets on each side
AM: 5 mins rowing as warm up + WT 60 minx (Back/Arm) + cardio 10 mins
- seated row: 6 sets
- chin ups: 4 sets till failure
- cable standing rows: 6 sets
- single arm cable row: 6 sets each side
- v rope pull down: 3 sets
- back extension: 4 sets
- wide grip lat pull down: 4 sets
AM: glutes activation 10 mins + WT (Leg) 70 mins
- RDL: 6 sets
- barbell hip bridge: 8 sets
- DB bulgarian split squat: 4 sets on each side
- cable back kicks: 4 sets on each side
- cable side kicks : 4 sets on each side
- one arm cable row: 5 sets on each side
AM: 0.5 mile + WT 50 mins (chest/tricep/ABS) + stair master with back/side kicks 20 mins
- Chest press: 4 sets
- DB Chest fly: 6 sets
- huaren.using lunges: 4 sets
- tricep cable pull downs: 5 sets
- cable crunches: 6 sets
- single arm cable town: 2 sets on each side
AM: 0.5 mile warm up + WT 45 mins
- squat: 6 sets
- chin up: 5 sets till failure
- hip thrust: 3 sets
PM: 0.5mile warm up + WT (Leg) 70 mins + stair master with back kicks 20 mins
- Squat: 6 sets
- chin up: 5 sets till failure
- hipt thrust: 5 sets
- smith lunge press: 6 sets on each side
- barbell hip bridge:3 sets
- donkey kick with mini band as burnout: 3 sets on each side
PM: 0.5mile warm up + WT (Leg) 70 mins + stair master with back kicks 20 mins
- Squat: 6 sets
- chin up: 5 sets till failure
- hipt thrust: 5 sets
- smith lunge press: 6 sets on each side
- barbell hip bridge:3 sets
- donkey kick with mini band as burnout: 3 sets on each side
每个set 重量不一样，reps 也不同，基本上都是10-15 个左右。 最近我开始加重量，DL／Squat 有的时候就是5-6 个了。 chin up 这种我很菜的，刚开始可以4-5 个，到后面就是2，3个了。
但有些要求孤立发力的exercise 我就high reps，体会怎么孤立发力，因为这方面我还是比较差，悟性也差😓😓，努力学习中ing
谢谢kiri mm
AM: 0.5 mile + WT (Back/Tricep) 70 mins + 20 mins cardio (inclined walk)
- wide grip lat pull down: 4 sets
- huaren.using squat: 4 sets
- seated row: 6 sets
- chin ups: 5 sets till failure
- cable one arm row: 6 sets one each side
- tricep v-rope pull down: 4 sets
- weighted back extensions: 4 sets
- straight arm cable pull down: 4 sets
AM: WT 45 mins
- barbell hip bridge: 10 sets
- chin ups: 6 sets till failure
PM: 0.5 mile + WT 60 mins (full body workout)
- Squat: 4 sets
- bench DB chest fly: 6 set
- cable crossover: 3 sets
- single arm cable row: 4 sets on each side
- wide grip cable lat pull down: 4 sets
- seated cable row: 6 sets
AM: WT 100 mins (Leg)
- barbell squat: 10 sets
- chin up: 6 sets till failure
- smith lunge press: 5 sets on each side
- leg press: 6 sets
- cable back kicks: 4 sets on each side
- cable side kicks: 4 sets on each side
finally i hit 185 lb for squats (3 sets) !
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你很喜欢Bret。不过我觉得他的instagram有点boring，基本就那几个动作。