A gym junkie's guide to transforming your body and staying healthy.
Thursday, March 15, 2012
The Maniac's Spring Break Workout for Women: Stage 3
If you are looking the Men’s Workout
Congratulations! You have made it to the 3rd and final stage of The Maniac’s Spring Break Workout! For this stage we will be focusing on toning and tightening that newly sculpted bathing suit body. The exercises will require a lot of stability and will integrate the use of a swiss ball or exercise ball.
INSTRUCTIONS: All exercises will be performed in a superset fashion. You will perform one exercise and immediately perform the next exercise, then rest for 60 seconds. You will then repeat the superset the prescribed amount of sets. Each superset has been paired accordingly. I have set up interval cardio on two of the three days you will be weight training. The interval cardio does not necessarily have to be performed on the days prescribed.
Day 1 – Full Body Workout / Cardio
Day 2 – Cardio
Day 3 – Full Body Workout / Cardio
Day 4 – Cardio
Day 5 – Full Body Workout
Day 6 – Cardio
Day 7 – Rest
WEEKS 7-9
DAY 1
A1: 2 sets 15-18 reps Dumbbell Squat w/ Swiss Ball
A2: 2 sets 12-15 reps each leg Single Leg Stiff Leg Deadlift
B1: 2 sets 12-15 reps Dumbbell Bench Press on Swiss Ball
B2: 2 sets 12-15 reps Dumbbell Kickbacks
C1: 2 sets 12-15 reps Step Up to Dumbbell Curl
D1: 2 sets 8-10 reps each side Full Contact Twist
D2: 2 sets 60-90 seconds Plank
Cardio: 20-25 Minutes of Interval cardio
DAY 2
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio
DAY 3
A1: 2 sets 12-15 reps each leg Single Leg Squat on Smith Machine
A2: 2 sets 12-15 reps each leg Single Leg Curl on Swiss Ball
B1: 2 sets 12-15 reps Seated Dumbbell Curl on Swiss Ball
B2: 2 sets 12-15 reps Lat Pulldowns
C1: 2 sets 10-12 reps each leg Side Lunge to Shoulder Press
D1: 2 sets 8-10 reps each side High to Low Cable Woodchoppers
D2: 2 sets 15-18 reps Back Extensions
Cardio: 20-25 Minutes of Interval cardio
DAY 4
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio
DAY 5
A1: 2 sets 12-15 reps each leg Dumbbell Rear Lunge
A2: 2 sets 15-18 reps Barbell Squat
B1: 2 sets 12-15 reps Pushups
B2: 2 sets 12-15 reps Dumbbell Rows on Swiss Ball
C1: 2 sets 8-10 reps each leg Step Up to Dumbbell Curl
D1: 2 sets 12-15 reps Deadlifts
D2: 2 sets 10-12 reps each side Side Cable Twist
DAY 6
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio
DAY 7
REST
The Maniac's Spring Break Workout for Men: Stage 3
If you are looking the Women’s Workout
Congratulations! You have made it to the 3rd and final stage of The Maniac’s Spring Break Workout! The workout has been designed to really give you that big “pump” to bring out your muscle in your newly sculpted swim suit body. You will find a lot of the same movements in this routine as you would in a precontest type bodybuilding routine, insuring to bring out the best in your muscles.
INSTRUCTIONS: All exercises will be performed in a superset fashion. You will perform one exercise and immediately perform the next exercise, then rest for 60 seconds. You will then repeat the superset the prescribed amount of sets. Each superset has been paired accordingly. You will also notice I have put drop sets into the routine. To do a drop set you will select a heavier weight you will be able to perform the exercise with for around 7 reps. You will use this weight until failure, immediately select a lower weight, use this till failure, then select a lower and final weight to use till failure. For the abdominal exercises you will perform all of them in a row, rest one minute, then repeat the circuit two more times.
Day 1 – Chest/Back
Day 2 – Abs/Cardio
Day 3 – Bis/Tris
Day 4 – Abs/Cardio
Day 5 – Legs/Shoulders
Day 6 – Abs/Cardio
Weeks 7-9
DAY 1
A1: 4 sets 10-12 reps Incline Dumbbell Fly
A2: 4 sets 2 drops to failure Incline Dumbbell Bench (Drop Set)
B1: 4 sets 12-15 reps Row Machine
B2: 4 sets 2 drops to failure Lat Pulldown Machine (Drop Set)
C1: 3 sets 12-15 reps Cable Crossovers
C2: 3 sets 12-15 reps Pushups
D1: 3 sets 12-15 reps Seated Pulley Row
D2: 3 sets 12-15 reps Pullups
DAY 2
A1: 3 sets 12-15 reps V-Up
A2: 3 sets 10-12 reps each side Lateral Bridge
A3: 3 sets 10-12 reps each side Low to High Cable Woodchopper
A4: 3 sets 12-15 reps Swiss Ball Crunch
25-30 Minutes of Interval Cardio
DAY 3
A1: 4 sets 10-12 reps Curl Bar Curl
A2: 4 sets 12-15 reps Incline Dumbbell Curl
B1: 4 sets 10-12 reps Curl Bar Skull Crusher
B2: 4 sets 12-15 reps Tricep Kickbacks
C1: 3 sets 10-12 reps Close Grip Dumbbell Bench Press (neutral grip)
C2: 3 sets 10-12 reps Standing Dumbbell Curls
C3: 3 sets 12-15 reps Cable Tricep Pushdown
C4: 3 sets 12-15 reps Concentration Curls
E1: 3 sets 12-15 reps Single Leg Calf Raise
E2: 3 sets 12-15 reps Calf Press
DAY 4
A1: 3 sets 8-10 reps Barbell Rollouts
A2: 3 sets 10-12 reps each side High to Low Medicine Ball Woodchoppers
A3: 3 sets 12-15 reps each side Twisting Swiss Ball Crunch w/ Knee Raise
25-30 Minutes of Interval Cardio
DAY 5
A1: 4 sets 12-15 reps Incline Bench Dumbbell Shrugs (face on bench)
A2: 4 sets 12-15 reps Seated Arnold Press
B1: 3 sets 2 drops to failure Seated Side Lateral Raises (drop set)
C1: 3 sets 12-15 reps Front Squat
C2: 3 sets 10-12 reps Leg Extension (7 count negatives)
D1: 3 sets 12-15 reps Walking Lunges
D2: 3 sets 10-12 reps Lying Leg Curls (7 count negatives)
DAY 6
A1: 3 sets 12-15 reps each side Side Cable Twist
A2: 3 sets 10-12 reps Overhead Squats
B1: 3 sets 10-12 reps Swiss Ball Crunch
B2: 3 sets 12-15 reps Knee Ins
25-30 Minutes of Interval Cardio
DAY 7
REST
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