As you alluded to on FB, your wife must be loving you right about now!

Yeah...she was pretty sore Sunday and Monday but was right there back at the weights with me today.

Day 1

5 min cardio warmup

Bench Press
135x12
165x10
185x5
205x5
225x7

Front DB Raises
20sx12
25sx12

Incline DB Flyes
30sx15
35sx15

Machine Rows
115x8x3 sets

Skullcrushers(12 rep close-grip press after each set)
75x12
85x10
85x10

10 min. track(sprints)

Day 2

5 min cardio warmup

Leg Press
300x15
390x12
440x10
480x10

Squats
135x10
205x5
225x5
245x10

Pull-Ups
3 sets of 8 reps

Hanging Leg Raises
3 sets of 10 reps

Alt DB Curls
30sx8
35sx8
40sx8

BW=166.5lbs

Day 3

10 min elliptical

Standing OH BB Press
95x12
115x5
135x5
145x8

HS Chest Press
3 sets of 8-12 reps

HS Low Rows
180x12
230x10

Dips
3 sets of 12-15 reps

Tricep Pushdown
2 sets of 10-12 reps

Ab work

1/8 mile sprint followed by 1/8 mile walk for 4 cycles

Day 4

5 min cardio warmup

Goodmornings
45x20
95x12
115x10
135x5x2 sets

Chinups
4 sets of 8 reps

Walking DB Lunges
45sx20 steps
55sx22 steps

Standing BB Curls
70x12
80x8
90x8

Ab work 10 min

10 min run

Day 1

5 min cardio warmup

Incline BB Bench Press
3 warmup sets
165x8
185x5
215x3
225x3

One-Arm Cable Lat Raise
30x12x2 sets

Flat DB Flyes
30sx15
40sx12
45sx12

One-Arm DB Row
75x12
85x10

Overhead Rope Ext
120x12
130x10x2 sets

10 min sprints on track

Day 2

5 min warmup

Leg Press
305x15
395x12
485x10
575x8
625x6

Leg Ext Supersetted w/ Leg Curls
2 sets of 12 reps on each exercise

WG Lat Pulldown
130x12
140x10
145x8

Preacher Curls
75x10
85x10
95x6

10 min Rowing Machine
10 min track w/kids

*Was suppose to squat today but the rack was occupied for a good 20-30 minutes when we first arrived so we just decided to go heavy on the leg press.

*For all you women who read this journal and are looking to lose weight. My wife is almost 4 weeks in lifting with me...same routine. I can tell a HUGE difference in both her strength and most of all her figure. She is squatting, deadlifting, bench pressing, etc(strength exercises) followed by 15-20 min of HIIT cardio after each workout. Before this she was just doing cardio and some resistance training but has made more progress in 4 weeks than she made in 3 months of just cardio...get at it if you're not!!!!

Congrats to your wife and her excellent trainer!

"*Was suppose to squat today but the rack was occupied for a good 20-30 minutes when we first arrived so we just decided to go heavy on the leg press.

*For all you women who read this journal and are looking to lose weight. My wife is almost 4 weeks in lifting with me...same routine. I can tell a HUGE difference in both her strength and most of all her figure. She is squatting, deadlifting, bench pressing, etc(strength exercises) followed by 15-20 min of HIIT cardio after each workout. Before this she was just doing cardio and some resistance training but has made more progress in 4 weeks than she made in 3 months of just cardio...get at it if you're not!!!!"

This is so true and it's great to have another one on board taking a chance with the weights! My wife was doing squats with 115 for sets of 5 and then a little heavier for a set of 2, and has been doing great with the WEIGHT program since we started 10 years ago, no turning back now, just lean and all the curves in the right places!

Day 3

5 min cardio warmup

Seated OH DB Press
35sx15
45sx12
55sx10
60sx8
65sx5

Seated Machine Rows
3 sets of 8-12 reps

Front BB Raises
30x12
40x10
2 sets of 30sec static holds w/20lbs

Close-Grip Bench Press(30 sec between sets)
185x4x6 sets

Dips
3 sets of 12 reps

Hanging Leg Raises
5 sets of 10 reps

Sprints on track

BW=168lbs

Day 4

5 min cardio warmup

Deadlifts
135x12
185x10
225x5
255x3
275x3
295x3

Goodmornings
95x5x5 sets

Chinups
4 sets of 8 reps

Walking DB Lunges
55sx30 steps
65sx15 steps

BB Curls
60x10
70x10

*I've said it before....walking db lunges are a killer...I'd rather do multiple sets of squats! My wife dreads them out of all the exercises we do.....and gives me an evil look the entire time she does them!

i guess the walking dumbell lunges are a workout for the entire leg correct? I'm assuming the next day, you feel it in your quads/hams/glutes and every little muscle fiber in between?

-Chris

Yes they are a great leg exercise. I really feel them in my outer quads and glutes the next day.

Day 1

5 min warmup cardio

Machine Chest Flyes
2 sets of 12-15 reps

BB Bench Press
135x10
165x5
185x5
205x3
225x3
245x3
185x17

Machine Lat Raises
3 sets of 8-12 reps

HS Low Rows
3 sets of 10-12 reps

Skullcrushers
75x12
95x10
105x6

Circuit(30 sec between circuits)=3 times through
V-Bar Pushdowns=10 reps
Wrist Curls= 12-15 reps
Hanging Leg Raises= 12 reps

Day 2

5 min warmup

Leg Press
305x15
395x12
485x8
575x5

Low Box Squats(14in box)
135x5
185x5
225x5
255x3
275x3
295x2
225x10

Leg Extensions
3 sets of 10-12 reps
SS W/
Leg Curls
3 sets of 10-12 reps

Alt DB Curls
4 sets of 6-10 reps working up to 45s

5 min rowing

Hey Todd,
Did your wife do this workout with you? Hope so!