Leg Day for Senna and the Ladies

Ok girls here we go!

Leg Press- 4x12

Leg Curls- 4x15

Leg Extensions- 3x15

Calf Raises- 3x15

Air Dyn or stationary bike- 12 mins

Abs- V-Ups- 50 reps, Hip Ups- 25 reps

Have fun,
Coach

Full Body workout for Senna

Ok Senna and all my ladies out there here we go.

Db Side Bends- Use at least 50 lbs. do 3x15

Db Snatches- 3x10 Use at least 25lbs db

Sellers V Ups- These are side ways V-Ups- Do 3x20 on each side

Deadlifts- 3x10  Make sure you use good form. Weight is not important, but good form is.

Denise Austin Hip Ups- 3x20

Toe Touches- 3x20

Have fun,
Coach

Chest Shoulders and Tri's for Senna

Ok Senna and my other ladies out there here we go.

Db  Bench Press- 3x10

Db Front Raises- (palms down) 3x10

Laterals- 3x10

Incline Db Flyes- 3x10

Tri Cable Push Downs- 3x15

Cardio- Treadmill jog- 7 mins, Squat Jumps- 25 reps, Jumping Jacks- 25. Do 2 rounds.

Have Fun,
Coach

Back and Bi's for Senna

Ok her we go:

Wide Grip Lat pull downs- 3x12

Supported Lat rows- 3x10

Db Shrugs- 3x12

Sitting Db Curls- 3x10

V- Ups- 50 reps

Denise Austin HipUps- 30 reps

Have fun,
Coach

Leg Day for Senna

Ok Senna and other lady's out there, its leg day.

This is a big circuit. Do one exercise after another until you finish all the exercises. Do 3 sets.

Walking Lunges with 10 or 15 lbs db. Lunge down 15 yards and back.

Db Squat Jumps- Use 10 or 15 lbs db. Squat down and jump up as high as you can. Do 12 reps

Leg Curls-- 15 reps

Jump Rope-150 skips

Db Single arm calf Raises- (keep the db in one hand and do calf raises on that side for 15 reps, then change legs.)

Abs- Bent Knee Sit ups- 65 reps

Have fun,
Coach