Mon, 15OCT12 – Chest, Abs & Cardio

Okay folks, after the 2nd place finish Mindi, Dennis and I all agree that I need to tighten up my glutes and hamstrings. So, they’ve given me a new program – and I think I’m being slightly punished 😉

Below is Day 1 of my new workout. It’s fast and fierce – and I’m in a lot of pain today (it’s Tuesday as I post this.)

Here’s why…



SUPERSET: Incline smith machine press + Push ups (feet on bench) – 3 sets x 10-15 reps

SUPERSET: Pec fly machine + push ups – 3 sets x 10-15 reps

SUPERSET: Flat bench DB press + push ups wide grip – 3 sets x 10-15 reps

SUPERSET: Incline DB flyes + push ups close grip (hands on bench) – 3 sets x 10-15 reps

ABS: 3 Exercises for 3 sets of 25 reps 

I did:

  1. Decline weighted crunch (really focusing on contracting my abs and not my hip flexors to pull myself up) – 3 sets x 25 reps
  2. Lying leg raise (ensuring my back is pushed into mat and I’m lifting with my abs) – 3 sets x 10 reps
  3. Crunches with legs raised – 2 sets x 25 reps


30 minutes on ARC trainer

1 mile run in under 8 minutes on treadmill


DISCLAIMER: Please do not follow this workout if you are just starting out. This program was designed for me and my needs as a figure competitor. It is a 6-day program that is leg and shoulder heavy. If you do decide to follow it, please stop if you feel any pain or discomfort. Work only to your ability. 


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