Going Public: Strength Training

     A few people have inquired about my current workout program to date. It has been, once again, designed with my end competition aesthetic in mind so this program may not workout for you in particular.

     The days for working particular body parts are not set, but rather I try to gauge my energy level, schedule, etc. to work it all in a day at a time.

A typical week might look like this:

Mon

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)

PM leg workout

Tues

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM arms

Wed 

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM shoulder, abs workout

Thursday

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM back workout

Friday

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM back workout

Sat

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM chest workout, abs

Sun - REST

    The leg days are of particular importance because the lower body is of prime importance in the bikini division. I know my quads are well developed but my glutes and hamstrings and much less so. Hence the lower reps for the exercises that aim to create muscle in those areas. A sample leg day might look like:

Leg press 4x25reps
Jump squats 4x15
Lunges 4x30
Squats 4x15
Leg extension 3x25 1x50
Frog jumps 4x15
Glute bridge 4x15

leg abductor 20 X 4 sets

leg adductor  20 X 4 sets

    For overall fitness and a starting point for most fitness levels, I highly recommend Jaime Eason's Livefit Trainer. It's flexible, flesh, and straightforward. Try it out!

Link here: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html