Bonnie D. Training

DAY 1

LEG TRAINING

Exercise #1 - Free Weight (Dumbbell) Paused Squats - 4 Sets, 5 reps each set. Use a challenging weight. Increase if necessary.

Using DB's stand with feet shoulder width apart, toes turned slightly outward. Squat holding first rep 5 seconds at bottom of movement. Second rep hold 4 seconds. Third rep hold 3 seconds. Fourth rep hold 2 seconds. Fifth rep hold 1 second.

(2) 12 pound DB's 

Break/Rest 2 minutes

4 Sets, 5 reps each set. 

Exercise #2 - Leg Extension 21's 

3 Sets

After each set, proceed to Exercise #3 without a break.

21 Rep Protocol

Regular Speed

40 pounds

7 Half Up, All the way Down Reps

7 Half Down, All the way Up Reps

7 Full Reps

Exercise #3 - Reverse Lunge

3 Sets

Superset with Exercise #2 

Hold (2) 8 pound DB's with each hand

(8) Repetitions each leg, Alternating

Exercise #4 - Leg Curl 21's

3 Sets

After each set, proceed to Exercise #5 without a break

21 Rep Protocol

Regular Speed

55 pounds

7 Half Up, All the way Down Reps

7 Half Down, All the way Up Reps

7 Full Reps

Exercise #5 - Romanian Dead Lift with DB (Perform this movement on the assisted dip machine, facing out, place the kneeling pad in the stored "non use" position)

3 Sets

Superset with Exercise #4

Use a step or riser for more hamstring stretch

20 pound DB (15) Repetitions

Exercise #6 - Super Slow Straight Leg Calf Raises on Leg Press Machine

3 Sets

After each set, proceed to Exercise #7 without a break

55 pounds

(15) Repetitions 

Slow 2 count resist

Slow 2 count push

DAY 2

CHEST TRAINING

Exercise #1 - Slightly Incline Bench Paused DB Chest Presses - 4 Sets, 5 reps each set.

Lower both DB's just above chest, wide, outside of your upper torso, holding first rep 5 seconds at bottom of movement. Second rep hold 4 seconds. Third rep hold 3 seconds. Fourth rep hold 2 seconds. Fifth rep hold 1 second. After Set #1, proceed to Exercise #2 without a break.

(2) 15 pound DB's

Break/Rest

4 Sets, 5 reps each set. 

Exercise #2 - Life Fitness Machine Chest Press

4 Sets

After each set, proceed to Exercise #3 without a break.

21 Rep Protocol

Regular Speed

25 pounds

7 Half Out, All the way Back

7 All the way Out, Half way Back

7 Full Reps

Exercise #3 - Slightly Incline Bench DB Chest Flys (Slow controlled 2 count resistance reps, regular speed push)

4 Sets

12 pound DB's x 15 reps

Exercise #4 - Chest Dips

4 Sets

80 pounds 

Wide Handle, Elbows Out

5 Reps each set

Hold 5 seconds half way down......

Hold 4 seconds half way down.......

Hold 3, Hold 2, Hold 1.

Exercise #5 - Super Slow Push Ups to FAILURE

DAY 3

UPPER BACK TRAINING

Exercise #1 - Life Fitness Machine Cable Row

4 Sets, 5 reps each set

Keep Back straight and just pull handle in toward sternum

holding first rep 5 seconds, Second rep hold 4 seconds, Third rep hold 3 seconds, Fourth rep hold 2 seconds, Fifth rep hold 1 second. After each set, proceed to Exercise #2 without a break.

50 pounds

Exercise #2 - Life Fitness Cable Pull Down

4 Sets

Face window.

7 reps half way down (just above forehead)

7 reps half way up (below chin to just above forehead)

7 full reps

After each set, proceed to Exercise #3 without a break.

50 pounds

Exercise #3 - Close Grip Stiff Arm Pull Down (Use Life Fitness Multi Purpose Cable Device)

4 Sets

Attach Straight bar attachment to the top cable pulley position.

Use a mat to kneel on.

Use a 2 count pull, 2 count resist slow controlled movement.

After each set,proceed to Exercise #4 without a break.

25 pounds x 15 reps

Exercise #4 - Dumbbell Pullover on Flat Bench

4 Sets, 5 reps each set.

Bring DB behind your head, holding first rep 5 seconds, Second rep hold 4 seconds, Third rep hold 3 seconds, Fourth rep hold 2 seconds, Fifth rep hold 1 second.

10 pound DB

Exercise #5 - Pull Up Hold on Life Fitness Assisted Pull Up Machine

Wide Grip Handles

80 pounds

Pull Up, Hold 5 seconds

Pull Up, Hold 4 seconds

Pull Up, Hold 3 seconds

Pull Up, Hold 2 seconds

Pull Up, Hold 1 second