Candice Perfect Workout

My routine is constantly changing and I have never operated on a standard split schedule but here is an example of what a week’s worth of my workouts might look like.

Monday:

4 sets for 30 seconds each- kettle bell sings, jump squats, curtsey lunges
2 minute wind sprints on incline trainer
4 sets for 30 seconds each- box jumps, jump lunges, ice skaters
2 minute wind sprints on incline trainer
4 sets for 30 seconds each- broad jumps, leap frogs, mountain climbers
3 sets x 12-15 reps-straight bar curls superset with tricep rope extensions
3 sets x 12-15 reps-alternating seated dumbbell curls superset with one arm reverse grip extensions
3 sets x 12-15reps -alternating dumbbell hammer curls superset with skull crushers
3 sets x 12-15 reps-cable/rope hammer curls superset with assisted dips on machine
20 minutes of cardio on elliptical, high incline and high resistance

Tuesday:

6 sets of 5 reps-assisted pull-ups; various hand positioning; lower pounds of assistance
4 sets x 10-12 reps-lat pull downs
8 sets x 10 reps-T-Bar Rows (change hand positioning/over-under for every other set)
5 sets x 20-25 reps-cable rows
Pull ups on smith machine (laying on back) to failure
45 minutes cardio.

Wednesday:

5 sets x 20-25 reps-free bar squats superset with jump rope for 30 seconds
5 sets x 20 reps- walking barbell lunges superset with alternating weighted step ups with a leg kick back
5 sets x 20 reps-leg extensions superset with 100 butt raises with 25lb plate on hips
5 set x 20-25 reps-hamstring curls superset with ball curls for 30 seconds
5 sets x 20-25 reps-stiff-legged dead lifts
4 sets x 10-12 reps-standing calf raises (drop set as 5^th set)
4 sets x 15-20 reps-seated calf raises (drop set as 5^th set)
3 sets x 10 reps-windshield wipers
3 sets x 10- 12 reps-cable crunches
3 sets x 12-15 reps -cable oblique crunches
3 sets x 15-20 reps-Swiss ball crunches
30 minutes cardio.

Thursday:

Handstand pushups against wall (as many as you can get before failure)
4 sets x10-12 reps-dumbell shoulder press
4 sets x10-12 reps-front raises
4 sets x 10-12 reps-upright rows
4 sets x 10-12 reps-Arnold presses
Burn out drop set on shoulder press machine.
Various abdominal exercises.
30 minutes cardio.