This is something new I want to do, I am hoping to start this in the next 5 weeks I want to get myself conditioned properly first.....lol
Also make sure my diet is completely in tack for this and that I am on the right amount of calories!
If I am correct it will go like this!
Chest and back
Bench press 10 sets 10 reps
Barbell rows 10 sets 10 reps
Incline flyes 3 sets 10-12 reps
Either one arm dumbbell rows or seated cable rows 3 sets 10-12 reps
Legs and abs
Squats 10sets 10 reps
I can't do leg curls replace with box jumps? 10 sets 10 reps
Weighted sit up 3 sets 15-20 reps
Calf raises 3 sets 15-20 reps
Arms and shoulders
Dips 10 sets 10 reps
Dumbbell curls 10 sets 10 reps
Dumbbell Lat raise 3 sets 10-12 reps
Bent over reverse laterals 3 sets 10 - 12 reps
Perform the above 5 day cycle 6 times
Please feel free to comment and give your advice
Scotty what do you think?
Looks brutal dawna. But Instead of box jumps consider stiff leg deadlifts. Because stiff leg deads = hamstring rape lol. Also may want to consider adding some trap work.
Jovon it's hard to fit everything in because you have to cycle every 5 days, I was told it's important to get that 2 days rest or I will fatigue right out! I don't know much on this, it's all new to me I have done 10 sets before but not as intense as this! I have some time to play around with the program as I don't start this right away! That's why I am asking to see what can be done different!
I am sure I will get it done though! I am doing alot of research, it's very hard when you have never done it before, but I am going to be ready for this challenge, here is to 2016
You can do it girl. I'm new to all this weight lifting and training too.
My suggestion is to watch videos on the right form. You don't want to hurt yourself. Especially deadlifts. Jovon and others have helped me correct my form.
I don't go to a gym, so I just watch videos and read about form, muscle growth, breathing etc. I started my 3rd week on my challenge.
Jovon thanks so much I am looking forward to when I can start this! I have to finish the program I am on now and I am sure my calories will need to be adjusted on this one! Again thank you!
10 sets by 10 reps is a lot, low weight will definitely tone you up though, good luck, I like ambition ;-)