• FreeTrainers.com Forums
• General Fitness & Exercise
• WSSC Lifting Routine

Group: General Fitness & Exercise

WSSC Lifting Routine

1 2 of 2 pages

KC_72 Posts: 3,249 Joined: 2006/05/19	2007/04/02, 10:24 AM I'm with you dfly...I still have to check...I can never remember my phone number...i don't call myself...so no reason to remember it!! I'm good either way Amy... just beware guys...when the change up comes...it'll knock your socks off.... -------------- I know I will do the right thing...if the right thing isnt driven by fear... epiphany...Staind
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/02, 01:05 PM Sounds good. I don't know if I have the program memorized because I always carry my workout log with me on a clipboard. I'm a geek, I guess.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/02, 01:15 PM I carry a notebook...so we are both geeks..lol -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/09, 10:40 AM Okay - same as with the cardio - if you feel you are ready for a more advanced routine - here it is, if you feel you are doing fine with the original routine, keep it and work it.:) Mondays: CHEST and calves (optional) warm-up - optional - 2 -3 sets light assisted dips push-ups 2 sets regular, 2 sets incline Incline Db presses (come together at the top) 12, 10, 8 Flat BB bench press 12, 10, 8 pick one: cable crossovers pec dec flyes db incline flyes 12, 12, 12 Standing calf raise (either smith machine or oone legged db on step) 12, 10, 8 Seated calf raise 12, 10, 8 Tuesday LEG DAY Squats 4 sets normal stance 15, 12, 10, 8 OR you can do Leg Press - same rep scheme Walking lunges db or ez bar 15, 15, 15 (satrt with 12 if you need to) each side jump squats 3 sets 12-15 land softly, save your knees! step-ups db or ez curl bar 3 sets 10-12 per leg Wednesday ABS resistance band crunches: loop a resistance band with handles around a pole/post/rack. lie with your head towards the post, kness bent, feet on floor, holding the handles near your hips, arms straight, so you have to press the band towards your feet by crunching (not by pulling with your hands) It will make sense when you dio it, I hope) 3 sets 15 reverse curls - reach back and grab that post you are near, bend your knees & cross your ankles, feet up in the air, use your abs to curl your hips towards your head - feet press up towards ceiling above your chest/head. 3 sets 12-15 Oblique med ball crunches (a good head on your shoulders) Lie on your back, knees bent, feet flat on floor. Hold a med ball - (start with 2-5 pounds) on your shoulder,a little bit in front of the shoulder, next to your head, opposite knee should be bent, foot on other knee (so confounded to try and type, you know, basic oblique crunch position). Use your abs to curl up and across, pushing the med ball with your shoulder towards the opposite hip. (I hope this all makes sense).Do all the reps on one side for the first set then switch knee/foot position and put the ball on the other shoulder for other side... 3 sets 12-15 per side. Thursday BACK warm-up - pull-ups assisted 2 sets wide grip, 2 sets chin grip Bent-over bb rows (ez bar is comfortble) 3 sets 12, 10, 8 close grip pulldowns 3 sets 12, 10, 8 SLDL 3 sets 12, 10, 8 back extension 3 sets 12 Friday Shoulders/Arms Warm-up light alternating presses 2 sets 10 Seated Overhead db presses 12, 10, 8 standing overhead bb presses 12, 10, 8 lateral raises 12, 12, 12 Superset tricep pressdown/db curls 12, 10, 8 Superset skullkrushers/standing ez bar curls 12, 10, 8 saturday - optional abs work or try a pilates dvd or a yoga dvd:) Okay - bring on the questions! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/09, 02:46 PM I am going to stick with my normal stuff..however the pace i keep i will start to superset my chest days, not saying its not a bad idea but i dont have pulldowns ability
asimmer Posts: 8,201 Joined: 2003/01/07	2007/07/21, 10:36 AM bump for dfly411:love: -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/07/21, 06:27 PM Thank you so much Amy....I didn't even think to look down here because they were stick pinned during the challenge and I only looked up top. :surprised: -------------- A morning without coffee is like something without something else.

1 2 of 2 pages