Figure Prepartion

Week 2

Day 1 (Chest and Tricep)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

Bike

8-10 minutes

 

 

Upper Body Warm-up

Push-ups

1

To Failure

 

Chest

Dumbell Incline Press

4

8-12

60-90 seconds

Chest

Cable Cross Incline Flys

2

8-12

60-90 seconds

Chest

Cable Cross Decline Fly

4

8-12

60-90 seconds

Chest

Chest Press Machine

4

8-12

60-90 seconds

Tricep

Rope Press Down

4

8-12

60-90 seconds

Tricep

Overhead Rope Extension

4

8-12

60-90 seconds

Tricep

Kick back with Dumbells

4

8-12

60-90 seconds

Cool-down

streching

 

 

 

Day 2 (Legs and Abs)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

Bike

8-10 minutes

 

 

Legs

Squats with Smith Machine

4

8-12

60-90 seconds

Legs

45 Degree Leg Press

4

8-12

60-90 seconds

Legs

Hack Squat

4

8-12

60-90 seconds

Legs

Lying Leg Curls

4

8-12

60-90 seconds

Legs

Stiff Leg Deadlift

4

8-12

60-90 seconds

Abs

Bench Sit-ups

2

To Failure

60 seconds

Cool-down

streching

 

 

 

Day 3 (Back and Bicep)

 

Warm-up

Treadmill

8-10 minutes

 

 

Back Warm-up

Pull Ups on Gravitron

2

To Failure

60-90 seconds

Back

Bent Over Row with Dumbells

4

8-12

60-90 seconds

Back

Pull down with Close Grip

4

8-12

60-90 seconds

Back

One arm Row Machine

4

8-12

60-90 seconds

Bicep

Bicep Curl with Rotation

4

8-12

60-90 seconds

Bicep

Bicep Curls Standin with Bar

4

8-12

60-90 seconds

Cool-down

Stretching

 

 

 

Day 4 (Cardio)

Cardio 35-45 minutes.  HR=150-160

Day 5 (Legs and Abs)

Repeat Day 2

Day 6 (Shoulders)

 

Body Part

Exercise

Sets

Reps

Rest

Shoulder

Barbell SHoulder Press

4

8-12

60-90 seconds

Shoulder

Lateral Raise with Dumbell

4

8-12

60-90 seconds

Shoulder

Front Raise with Barbell

4

8-12

60-90 seconds

Abs

Knee Tuck in over ball

2

20-25

60 seconds

Abs

Roman Chair Leg Lifts

2

To Failure

60 seconds

Abs

Ab Bench Light Weight

2

To Failure

60 seconds

Day 7 (Rest)

Day 7 Rest. No Cardio or lifing.

 

Week 3

Day 1 (Chest, Back, Shoulder)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

 

HR=110-120

 

 

Back

Hich Row

3-4

10-15

Superset with

Chest

Incline Chest Machine

3-4

10-15

60-90 seconds

Back

Behind the neck pull down machine

3-4

10-15

Superset with

Chest

behind the neck press machine

3-4

10-15

60-90 seconds

Back

Fly Machine

3-4

10-15

Superset with

Shoulder

Rear delt fly on machine

3-4

10-15

60-90 seconds

Chest/Back

Push Pull with Cable Cross

4

10 each way

 

Abs

Obliques on a Bosu

1-2

25 each side

60 seconds

Abs

Reverse crunches on Bosu

1-2

25

60 seconds

Abs

Pull Overs on a Bosu with Dumbells

1-2

25

60 seconds

Cool-down

streching

 

 

 

Day 2 (Legs & Balance)

Cool-DownStreching   

 

Body Part

Exercise

Sets

Reps

Rest

Legs

Leg Extension

3-4

10-15

Superset with

Legs

Lunges on a Bosu

3--4

20/20

30-60 seconds

Legs

Leg Curl Machine

3-4

10-15

Superset with

Legs

Leg Curls Over a Ball

3-4

10

30-60 seconds

Legs

Leg Squat

3--4

10--15

Superset with

Legs

Squat on Bosu

3--4

20

30-60 seconds

Legs

Leg Press Machine

3-4

10--15

Superset with

Legs

Bridges on a Bosu with Dumbell

3--4

20

30-60 seconds

Abs

Cable Cross Pull Overs Crunches

3--4

20

Superset with

Abs

Knee Tuck in Over Ball

3-4

20

30-60 seconds

Cool-down

streching

 

 

 

Day 3 (Bicep & Tricep)

 

Tricep

Skull Crushers with Head on Bosu in Bridge Position

3-4

10-15

Superset with

Tricep

Dips on a Bosu

3-4

10

30-60 seconds

Bicep

Bicep Curls with Rope Standing on a Bosu

3-4

10--15

Superset with

Tricep

Rope Press Down Standing on Bosu

3-4

10--15

30-60 seconds

Bicep

Bicep Curls with Rotation standing on Bosu

3-4

10-15

Superset with

Tricep

Overhead one arm extensions standing on Bosu

3--4

10--15

30-60 seconds

Bicep

Hammer curls standing on Bosu

3--4

10--15

Superset with

Tricep

One Arm Tricep Press Down Supinated Grip

3--4

15 each arm

30-60 seconds

Day 4 (Cardio)

Cardio 35-45 minuts.  HR=150-160

Day 5 (Chest Back Shoulder)

Repeate Day 1

Day 6 (Legs & Balance)

Repeate Day 2

Day 7 (Rest)

Rest. No Cardio or lifing.

BB

Week 1

Day 1 (Chest and Tricep)

 

Body Part

Exercise

Sets

Reps

Rest

Warm-up

Bike

8-10 minutes

 

 

Chest

Incline Chest Machine

3

6-10(Drop weight after each

90 seconds after each set

Chest

Chest Fly Machine

3

6-10(Drop weight after each

90 seconds after each set

Chest

Decline Chest Fly (Cable Cross)

3

6-10(Drop weight after each

90 seconds after each set

Tricep

Press down with Machine

3

6-10(Drop weight after each

90 seconds after each set

Tricep

Overhead extension on cable cross

3

6-10(Drop weight after each

90 seconds after each set

Tricep

T-bar push down

3

6-10(Drop weight after each

90 seconds after each set

Abs

Ab bench

3

To Failure

60 seconds

Cool down

Stretching