Jodii Weiner
WORKOUT REGIMENT
Workout #1 - Legs/Hamstrings/Calves
Leg Extensions - 2 sets of 25 reps (done as a warm up)
Leg Presses - 4 sets of 20 reps - use a light/moderate weight and you want you’re positioning to be shoulder width apart
Lunges - 4 sets of 15 reps on each leg - do alternating legs
Leg Extensions - 3 sets of 30 reps – use a light weight – the purpose of this is to cool down while still staying warm and getting a lot of blood flow
Leg Curls - 5 sets of 20 reps - 100 reps for hamstrings should tone you down a bit and still get you firm and cut
Calves – anything that involves light weight combined with many repetitions
Workout #2 - Chest/Back/Cardio
DB Presses on a physioball – 4 sets of 15 reps – this will give you core strength, stability, coordination and balance
Flat DB Fly’s – 4 sets of 20 reps – this can be done on either a bench or a ball
Pec-Dec Fly’s superset with push-ups – 4 sets of 20 reps – you got to work hard for this one, so pick a decent weight for the pec dec and immediately go into push-ups
Close-grip Lat Pulldowns – 4 sets of 20 reps – this is a good warm-up and a good way to stretch the lats
Cable Rows (close grip) superset with one arm DB Rows – 4 sets of 15 reps – use a moderate weight for the cable rows and then go light on the DB rows
Hyperextensions – 4 sets of 25 reps – great for the lower back
Cardio – do 30 minutes on the treadmill at a fast pace – but not to fast because your knees can go through a lot of tension and impact
WORKOUT #3 – SHOULDERS/LEGS/CALVES
DB Presses superset with Frontal Raises – 4 sets of 20 reps – pick a challenging weight for DB presses and a lighter weight for the front raises
Lateral Raises superset with Upright Rows – 4 sets of 20 reps – you can use DB’s for both exercises
DB Shrugs – 4 sets of 15 reps – use a moderate weight but not to heavy – use strict form and get a good squeeze at the top
Leg Extensions – 5 sets of 25 reps – light weight
Squats using no weight – 3 sets of 20 reps
Calves – use two machines and do 10 sets total of 15 reps – 150 repetitions in total
WORKOUT #4 – ARMS/CARDIO
Triceps Rope Pressdowns – 4 sets of 15 reps
DB Kickbacks – 4 sets of 15 reps
Overhead DB Ext. superset with dips – you can do the dips using a chair or a bench
Push-ups – try to reach 50 reps – no matter how many sets it takes
One-Arm DB Curls – 3 sets of 20 reps
Machine Curls – 3 sets of 15 reps
21’s – 3 sets (7, 7, 7)
CARDIO – do 40-50 minutes on the treadmill and also bike if you want for a 15 minute cool down – you want the rpm on the bike to be about 165-180 – that means rounds per minute – this will give you good breathing passages and will increase your heart rate – while doing cardio your HR should be between 170-190 – just about. The formula is 220 minus your age!
***** Ab/obliques should be done every other day even on days that you don’t work out – you can do 20 minutes in total using a shit load of repetitions