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  • M&J's Workout #1

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    lottatorebella
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    Flexible workout created by me & my honey that is sure to turn that comfy "love-chub" into a lean mean sex machine! :) For women I recommend higher reps (I do 15) and less weight for toning. Obviously, guys will do more weight and less reps to build muscle. There is "Make-up" day b/c lets face it, stuff happens but thats no excuse to deny a muscle group! There is also a mix of cardio circuits on wed.. pick your poison their good for MMA training or whatever... Best of luck!!! :)

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    Flexible workout created by me & my honey that is sure to turn that comfy "love-chub" into a lean mean sex machine! :) For women I recommend higher reps (I do 15) and less weight for toning. Obviously, guys will do more weight and less reps to build muscle. There is "Make-up" day b/c lets face it, stuff happens but thats no excuse to deny a muscle group! There is also a mix of cardio circuits on wed.. pick your poison their good for MMA training or whatever... Best of luck!!! :)

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    50 views3 pages

    M&J's Workout #1

    Uploaded by

    lottatorebella
    Flexible workout created by me & my honey that is sure to turn that comfy "love-chub" into a lean mean sex machine! :) For women I recommend higher reps (I do 15) and less weight for toning. Obviously, guys will do more weight and less reps to build muscle. There is "Make-up" day b/c lets face it, stuff happens but thats no excuse to deny a muscle group! There is also a mix of cardio circuits on wed.. pick your poison their good for MMA training or whatever... Best of luck!!! :)

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    SUBMIT at thee Monique & Juston’s Butt Crunching Workout

    SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


    Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6

    1 - Check Your

    Workout #1
    Set #1Set Set #2 Set #3Set
    (Chest, Shoulders, Traps, Triceps)
    #1 #3
    Warmup (Cardio) - 15 min Reps      
    Bench Press - 10-15 Reps      
    Incline Bench Press - 10-15 Reps      
    Decline Bench Press - 10-15 Reps      
    Smith Machine Upright Rows - 10-15 Reps      
    Flyes/Reverse Flyes - 10-15 Reps      
    Close-Grip Skull Crushers - 10-15 Reps      
    Tricep Pushdowns - 10-15 Reps      
         
         

    Workout #2 - Check Your

    Workout #2
    Set#1Set #1 Set#2Set #2 Set#3Set
    (Lats, Middle & Lower Back, Biceps)
    #3
    Warmup (cardio) - 15 min Reps      
    Lat Pulldowns - 10-15 Reps      
    Seated Rows - 10-15 Reps      
    Wide-Grip Lat Pulldowns - 10-15 Reps      
    One-Arm Dumbell Rows - 10-15 Reps      
    Romanian DeadLifts - 6-10 Reps      
    Back Extensions - 25 Reps      
    Hammer Curls - 10-15 Reps      
    Dumbell Bicep Curl - 10 Reps      
         

    Workout #3 - Check Your Workout


    Workout #3
    Set#1Se Set#2 Set#3 Set #4 Set #5
    (Fight Training, Cardio circuits/ Burnouts)EXERCISE
    t #1
    Alternating Sprints - 30 sec/3min Reps          
    Press/StepUp/Abs/Pushups - 8x /5min Reps          
    8 ct. Burpees - 25 Reps          
    J-Jacks/Cowboys/High Knees - 15 Reps          
    Plate Press/Squat/Extend/Overhead - 3 min Reps          
    Rollouts - 10x Reps          
    Alternate Bag/Dingdong - 1min Cycles Reps          
             
             
             

    Workout #4 - Check

    Workout#4
    Set#1 Set #2 Set #3
    (Quads, Hamstrings, Calves,Glutes)
    Warmup (cardio) - 15 min Reps      
    Barbell Lunges - 10-15 Reps      
    Front Barbell Squat - 10-15 Reps      
    Leg Extensions - 10-15 Reps      
    Leg curls - 10-15 Reps      
    Romanian Deadlifts - 6-10 Reps      
    Machine Squats - 25 Reps      
    Calf Raises - 25 Reps      
         
         

    Workout #5 - Check Your

    Chill-In Day with Mild Cardio Set #1


    Cardio (Walk) - 30+ min Reps  
    Cook Together!  
    Rent a Movie  
    Relax!  
     
     
     

    Workout #6 - Check Your

    Lost Workout- “Unfinished Business” Day Set #1


    “Just Do It”  
     
     
     
    - Reps  
    - Reps  
    - Reps  
    - Reps  
    - Reps  
    - Reps  

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