Workout Routine: Margret Gnarr | Cut and Jacked

Getting tired of my current routine.  It has been a couple of months now, so it is time to switch it up.  I am going to try this 6 day a week working routine form Margret Gnarr!

WOOP!

Workout Routine: Margret Gnarr | Cut and Jacked

Monday/Legs and Glutes

Squats (Deep) 8-12 reps x 4 sets
Cable Kickbacks 8-12 reps x 4 sets
Buttblaster (Smith) 8-12 reps x 4 sets
Legpress 15 reps x 4 sets

SUPERSET 8-12 reps x 4 sets
Leg extension
Leg curls

Kickbacks (All the way up and half way up) 10 reps x 4 sets

Tuesday/Back and abs

Pullups with assistance 8-12 reps x 4 sets
Lat Pulldown wide grip 8-12 reps x 4 sets
Pulldown close grip 8-12 reps x 4 sets
seated cable row 8-12 reps x 4 sets
T-bar row 8-12 reps x 4 sets
straight arm pulldown 8-12 reps x 4 sets

SUPERSET 15 reps x 4
Cable crunches
Hyperextensions

sit ups in declined bench 15 reps x 4 sets
sit ups with medicine ball (slowly down) 10 reps x 4 sets

Wednesday/Plyos and hamstrings

Plyo Box jumping:
Jump without a running start 5 x 2, 3 x 2, 1 x 2
Jump without a running start from a bench 5 x 2,3 x 2,1 x 2
jump on one foot without a running start 5 x 2, 3 x 2,1 x 2
Explosive box jumping between boxes (2 - 3 boxes) 5 x 4

Hamstring Hyperextensions 15 x 4 sets
Light Stiffed leg deadlift 15x4 sets
Leg curls 8 - 12 x 4 sets

Thursday/Shoulders and Hands

Side lateral raise 10 reps x 4 sets
Seated dumbbell press 10 reps x 4 sets
Cable row rear-delt rows 10 reps x 4 sets
lever shoulder press 10 x 4 sets

Superset 10 reps x 4
Bicep curl
tricep kickback

Superset 10 reps x 4 sets
Cable curl
bench dips

Superset 10 reps x 4 sets
Preacher curl
bench press

Scull crusher 10 reps x 4 sets
concentration Curl 10 reps x 4 sets

Friday/glutes, Calves and abs

Superset 4x

Lunges 10 each leg
Squats (deep) 10 reps

Cable kickbacks 10 reps x 4 sets
Legpress 20 reps x 4 sets

Calf raise 15 reps x 4 sets

Ab roller 10 reps x 4 sets
Crunches 10 reps x 4 sets
Leg raises 20 reps x 4 sets

Kettlebell swing 20 reps x 4 sets

Saturday/Stretching and light upper body

12:00 Stretching class at my gym

Bench-press 10 reps x 3 sets
Pushups 10 reps x 3 sets
Military shoulderpress 10 reps x 3 sets
Upright cable row 10 reps x 3 sets

Bench-press (Tricep) 10 reps x 3 sets
Scullcrusher 10 reps x 3 sets
Crossbody hammer curl 10 reps x 3 sets
Cable curl 10 reps x 3 sets

Woo hoo!  Get fit, STAY fit!

Progress...

Seeing great changes.  More work to be done to get to where i want and stay there! 

Hopefully the goal is reached by Christmas.  Great timing,  huh??

My favorite shoulder moves!

Working my shoulders is probably the most enjoyable workouts!  That will probably change soon.  I also love to work my back, but I will save that workout for another day.

Below is a list of my favorite shoulder moves, to get those strong, tones shoulders and look great in those tanks!

Dumbbell Rows- 3 sets 12

Military Press- 3 sets 10
or try the 21(4 sets of 21- 7 half way up, 7 half way down, 7 full move)

Incline Press- 3 sets 10-12
or try the 21(4 sets of 21- 7 half way up, 7 half way down, 7 full move)

Shoulder Shrugs- 2 sets 6 or failure

(My least favorite of all) Lateral Dumbbell raises- 3 sets 12-15

Enjoy your sexy shoulders!!

It's Friday, Friday, Friday!

Whoes ready for the weekend!?  I am!!

First, Back and Biceps!

Warm Up: Run 20 minutes
Abs: Russian Twists- 3 sets 15
V-Sits- 3 sets 12
Prone Jackknife (on ball)- 3 sets 15
Rockers on BOSU- 2 sets 20 (each side)

Bent Row- 3 sets 8-10

Bicep Curls- 3 sets 8-10

Concentration Curls- 3 sets 8 (each side)

Seated Cable Rows- 3 sets 8-10

Laying Dumbbell Pullover- 3 sets 12

Prone Quadruped- 2 sets 15 (each side)

Kettlebell Windmills- 2 sets 8 (each side)

Hammer Curls- 2 sets 8-10

Have a good one!  Work hard and Get Fit, STAY Fit!!!!!

Packers Win!!

great game last night!  It was awesome to see the Packers beat the Bears, once again!  Our household was a little quiet by the end, but I was smiling inside :)

Tuesday is here!

I think today, we will focus on legs!

I am starting to see positive changes in my posterior again! :)

Leg Day:
Warm Up: Abs
Side Planks; 45-60 seconds
Plant rotations: 2 sets 20 each side
Hyper Extensions

Squats: No weight- 2 sets 10-12 Warm Up
Squats: Weight- 3 sets 6-10; drop weight to failure

Lunges: Weight- 3 sets 6-10

Step-Ups: No weight- 3 sets 24

Leg Press: 3 sets 10

Spider Crawl: 2 sets 15 (each side)

Calf raises: 2 sets 20

 

It's Monday again!

I hope everyone enjoyed their weekends, and more importantly, the first weekend of NFL football!!  I very much enjoyed every minute.

Back to the grind today!  I was a bit tired after work, but I find that if I can manage to get my shoes on, I have no problems once I get to the gym.

Here was today's work out:

Warm Up:  Abs
Roman Twists- 3 sets 25 (each side)
V- Sits: 3 sets 30
Rockers on the BOSU: 2 sets 25
all with 6lb ball

Reverse Flys: 3 sets 10-12

Flys: 3 sets 12-15

Lateral raises/bicep curls: 3 sets 10

Triceps extension: 3 sets 12

Elevated Push ups: 2 sets failure

Lat Pull downs: 3 sets 10

Took the dog for a walk :)

Monday is supposed to be my leg day, but I HATE both Mondays and legs... so I save legs for Wednesday, it doesn't seem so bad then!

GET FIT, STAY FIT!!!