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WORKOUT SCHEDULE 2010
Flex the
mind - Flex
the body.
| BODY PART | EXERCISE | SETS | REPS | WEIGHTS (lbs) |
| DELTS | Dumbbell press - machine | 3 | 8 | 10, 20, 35 |
| Dumbbell press - free weights | 3 | 8 | 20,35,25 | |
| Flys - free weights | 3 | 8 | 10,15,15 | |
| Lateral raises - free weights | 3 | 8 | 5,10,10 | |
| Chin raises | 3 each arm | 8 | 15, 20, 25 | |
| TRICEPS | Pushdowns - machine | 4 | 8 | 30,40,70,50 |
| One arm pushdowns - machine | 3 each arm | 8 | 20,40,20 | |
| Reserve pushdown - straight bar | 3 | 8 | 30,40,30 | |
| Skull crunch - bar | 3 | 8 | bar+10,20,20 | |
| One arm overhead raises - free weights | 3 each arm | 8 | 10,17 | |
| BACK | Lateral pulldowns - machine | 4 | 8 | 40,60,90,60 |
| Machine rows - long | 4 | 8 | 40,70,60 | |
| Machine rows - sitdown | 1 | 15 | 60 | |
| One arm dumbbell rows | 3 each arm | 8 | 35, 40 | |
| Bent leg dumbbell raises | 4 | 8 | 15 | |
| ABS | Crunches | 3 | 100 | |
| Hanging leg raises | 4 | 50 | ||
| Machine crunches | 3 | 30 | 40,60,60 | |
| BICEPS | Alternative dumbbell curls - free weights | 4 | 8-12 | 20 |
| 21s | 3 | 7-7-7 | 15 | |
| or/Barbell bar curls | 3 | 12 | 30,40,50 | |
| Alternate dumbbell crossovers | 8 | 20,20,15 | ||
| Concentration curls | 3 each arm | 8 | 20 | |
| Reclining dumbbell curls | 3 each arm | 8 | 15 | |
| THIGHS/QUADS | Leg extensions | 4 | 8 | 50,80,110,90 |
| Leg press | 3 | 8 | 30,50,90,70 | |
| Angle leg press | 4 | 8 | 90,180,270,180 | |
| Hack squat (Smith machine) | 3 | 8 | 50 | |
| or/Squat (Smith machine) | 8 | 12 | 50,70,100 | |
| HAMSTRINGS/GLUTES | Leg curls | 4 | 8 | 30,50 |
| Straight leg dead lifts | 4 | 12 | 50 | |
| Butt machine | 2 | 15 minutes | advanced | |
| CALVES | Seated calf raises | 4 | 30 | 50 |
My workout schedule combines anaerobic exercise—bodybuilding and aerobic sports—downhill skiing and cycling. My bodybuilding schedule is five days a week, thirty minutes each workout. My best advice is focus. Know your own body, what you want to achieve and work toward accomplishing your goals.
Today, I continue to work out 5x a week, whether it is a walk with my dog companion Oscar, or a hike, downhill skiing, scuba diving or indoors with yoga, Pilates, and weights. I have been athletic most of my life. I have been interviewed a lot about health, fitness and beauty, and even though I was a commercial and photographic model since childhood and a beauty pageant contender in my teens and college; bbeauty is a really all about kindness. Bty, intelligence is a critical aspect of kindness. Ageless Thinking is a basic exercise when stretching the mental muscle.
My diet is very basic—fresh foods, simple preparation, aesthetic layout. Eating enough protein is essential to building muscle, along with low carbs, plenty of veggies and eight glasses of water a day. I use hormone supplements such as pregnenolone, deprenyl, melatonin, and vitamin supplements such as pantothenic acid added to my daily multiple vitamins, neurotransmitters, transdermal B & D, Omega 3s - fish oil for essentials, DHEA, etc. I'll write more about this soon. Over the years this has changed and supplementing what Mother Nature has removed from our constitution is a smart thing to do. Know you chronological, emotional, and intellectual age and feed it wisely.
Between workouts, my best advice is to relax — drop out and smile!
Also, see image in Women's Lightweight at: http://www.musclenet.com/gallery
