Sets and reps: I like to change this about every 3-6 weeks depending on how quickly I adapt to the resistance. All work sets are done slowly, focusing on negatives.
Two-tempo training: week one and/or two's sets are performed with a 2/2 cadence (2 seconds up, 2 down) and a 3/1/3 cadence (3 seconds up, 1 pause, 3 down) the following weeks.
Standard sets: 4x12
Drop sets: 2x12 low resistance for warm-up, 2x10,8,6,4 with heavy decreasing resistance
Loaded pyramid sets: 4x10,8,6,4 with increasing resistance
Abs: 6-8x20-50
Calves: Alternate between low reps (8x8-12) and high reps (4x20-30) every 2-3 weeks
Warm-up and cardio include but not limited to 10-45 minutes of hula hooping, dancing, pylometrics or jump rope circuit.
Monday: Abs
Crunches
Bicycle crunches
Leg lifts
Cable crunches
Standing twists
Hip raises
Stomach vacuum (3x30-60 secs)
Tuesday: Chest, biceps
Bicep curls with resistance
Flat-palmed inclined push-ups
Chest presses with resistance
Knuckle inclined push-ups
Flies with resistance
Knuckle push-ups
Inclined chest press with resistance
Diamon-palmed triangle push-ups
Wednesday: Glutes, thighs
Alt. leg bridges
Glute kickback with resistance
Butt-buster with resistance
Good mornings with resistance
Squats with resistance
Dog legs
Lunges
Forward lunges with resistance
Thursday: Abs
Friday: Triceps, shoulders, back
Bent-over rows with resistance
Dips
Lateral rows with resistance
Shoulder press with resistance
Back flies with resistance
Lat pulldowns with resistance
Cable rows with resistance
Skull crushers with resistance
Saturday: Thighs, calves
Suspended lunges with resistance
Mountain climbers
Frankensteins
Calf-raises with resistance
Squat-raises
Adductors with resistance
Abductors with resistance
Side lunges with resistance
Sunday: Jump rope (10x1 min rounds alt. with side swing)
Basic jump
Slolam
Bell
Twist
Straddle
Scissor
Crossover
Heel-toe
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