| Day Two - Shoulders and Triceps ( e.g. Monday) |
| Straight Legged Calf Raises - 4 x 8 -10 reps Seated Calf raises - 3 x 8 -10 reps Chins - 1 W/Up, 3 x 8 -10 reps Seated rows - 4 x 6- 8 reps Reverse grip pulldowns - 3 x 8 -10 reps T-bar rows - 3 x 8 -10 reps OR Machine High Rows - 3 x 10 -12 reps Crunches - 2 x 15 -20 ( feet raised) 2 x 15 -20 ( feet grounded) |
| Day Four - Chest and Biceps ( e.g. Thursday) |
| Machine Incline - 2 W/Up, 3 x 6 - 8 reps OR Smith Machine incline - 2 W/Up, 3 x 6 - 8 reps Dumbell Flyes - 3 x 6 - 8 reps Seated Machine Bench press - 3 x 6 - 8 reps Barbell Curls - 1 W/Up, 3 x 6 - 8 reps (concentrate on negative) Cable single curls - 2 or 3 x 8 -10 reps OR Seated Incline Dumbell curls - 2 or 3 x 8 - 10 reps Friday starts at Leg and Calves again |
| One more thing....some kool toons to work out to. I like a load of the "oldie but goodie" toons A few of my fav's to try when you hit the weights next are.... = Prodigy = CREED = AC/DC (live version) = Linkin Park = Limp Biskit = Static X (cool) = Crystal Method = Rob Zombie (LOVE it) = Disturbed (awesome !!) And for the cardio side of things I love any ol' hard techno toons try ... = the Ministry of Sound CD's ( all of 'em!!) = Original and the new Crystal Method CD = Prodigy & Mortal Kombat CD's Check out this cool link Choleric |
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| If anyone would like to get in touch with me for fitness modelling or for Personal Training in the San Diego area ...and for all other enquiries please contact me |
| The following weight training schedule is designed for my OWN benefit I am in no way indicating that this is the perfect schedule for everyone. We all differ genetically, and if muscle gain is top priority then it is always wise to find out what works best for you If you are an advanced gym junkie, then by all means try it out!! This is one of my schedules and I tend to change every so many weeks If you would like to know my current workout regime (including the weights I use) then please check it all out at my new MembersClub Remember- always consult your physician or health care professional before making use of any information I am presenting on and around my website (In fact just use caution and common sense with ANY information on the Web) ....................................................................................... I train on Sunday Monday Tuesday Thursday and Friday Generally 3 on 1 off 2 on 1 off So, Wednesday and Saturday are "rest" days from weight training..Cardio ( at present ) is every day except maybe on Saturdays ( coz that is when Derik and I just chiiiiiiiiiiiill) I try to get in around 40 mins at each cardio session and my heart rate does not go above 140 bpm I normally walk in the AM before brekky and at other times I will get on the treadmill or go for a walk last thing at night .... nasty! Off season I still try to get in around 3 cardio sessions a week. C'mon, let's not get too crazy here! Okay, one last bit of info..... I stretch out my muscles after each training session The following is a sample of the split I did back in 2001/2002 (not what I am currently doing) When not dieting for a show or for photo shoots, I definately limit my cardio to about 3 or 4 x 30 minute sessions per week. And I may walk after my first meal instead of beforehand My workouts stay pretty much the same. I keep to as heavy as possible |
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| Day Three - Back and Calves ( e.g. Tuesday ) |
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| Dumbell Presses - 2 x W/Up, 3 x 6 -8 reps Upright Cable/E-Z curl Rows - 3 x 8 -10 reps Machine Side Raises - 2 x 8 -10 reps Bent over Dumbell Raises - 3 x 8 -10 reps Dumbell Shrugs - 3 x 8 -10 reps Cable Straightbar Pushdowns - 1 W/Up, 3 x 8 -10 reps OR Overhead E-Z curl bar presses - 1 W/Up, 3 x 8 -10 reps Rope pressdowns - 3 x 8 -10 reps Machine Pressdowns OR Single DB overhead press - 2 x 6 - 8 reps Crunches - 2 x 15 -20 ( feet raised) 2 x 15 ( feet grounded) Wednesdays and Saturdays are my days off |
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| Day One - Legs and Calves ( e.g. Sunday ) |
| 4 Minute warm-up on stationary bike Lying Leg curls (hamstrings) 1 x W/Up, 3 x 10 -12 reps Seated Hamstring curls - 4 x 8 -12 reps Leg Press - 1 x W/Up, 3 x 15 reps Leg extensions - 3 x 12 -15 reps Single leg extensions - 2 x 8 -12 reps No weight lunges - 3 x 20 reps Straight legged calf raises - 4 x 8 -12 reps Seated calf raises - 3 x 8 -10 reps |