What’s up everyone? Well, I’m currently prepping for the March 26 GNC Championships.. here’s my current workout schedule per week..
Week 1-4 – HIT Training
Weeks 5-6 – Shred Down
Weeks 7-8 – FULL-BODY STRENGTH
Week 9-12 – MASSIVE
Week 13-16 – SHRED DOWN
I’ll expand on what workouts I do per plan later.. i’m passing out and hitting the sack!
check back on this the next two days
5 min warm-up cardio – on eliptical rider, also cross jumping jacks
5 min abs – using half ball, do 1min crunches, 1 min leg points, 1 min reach the toes, 1 min 3 levels, 1 min pikes
1) SHOULDERS: arm circles (25x each way)
2) LOWER BACK: Cats & Dogs 15x slow each
3) CHEST/BACK: Elbow Curls 15x slow each
4) HIPS/CALVES: Knee to Chest/Foot Circles/Points/Flexes 10x each
5) Air Bench
6) Crocodile Twist
7) Plane 10x 5 seconds / child pose stretch 5x / Plane w/rotations 10x 5 seconds
50 Pushups – 10 norm, 10 single legs, 10 spidermans, 10 half balance balls, 10 super slow
ergoscue lunges (arms up 10x / body tilt 10x / twist and punch 10x)
mma/punches/kicks 50x each
5min rapid rows
more coming soon..
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