 Debbie's Figure Champion Workouts From our TV series show 'Winning Figure' on Active Channel
Day 1 Tim Sharp glutes of steel! Legs Warm up bike 10 mins
Foam rolling 10 mins Leg curl 3 x 15/12/8 20/40/60lb Romanian dead lift 3 x 15/12/8 40/60kg/70kg Leg extension 3 x 15/12/8 20/40kg/70kg Squats 3 x 15/12/8 40kg/60kg/70kg Leg press 2 x 15 10/6/6/6 200kg/160kg/120kg/80kg Hack squat 2 x 10 30kg Walking lunges 2 x 20 40kg Seated calf raises 2 x 20 40kg Standing calf raises 3 x 100kg 35 minutes cardio.
Day 2 Tim Sharps Awesome V, cannon ball delts! Back shoulders and abs
Warm up 10 mins walking Foam rolling 10 mins Window washer 1 x 90 secs 3kg Chins 3 x 8 Low machine row 2 x 8 40kg Bent over rows 3 x 8 60kg High rows 2 x 8 40kg Dead lifts 3 x 6/6/4 90kg/80kg/70kg Seated dumbbell press 3 x 15/8/6 14kg/22kg/20kg Lateral raises 3 x 12 10kg Bent over row 2 x 8 12.5kg Cable lateral raise 2 x 10 3kg Woodchop 3 x 10 10kg Cable crunches 3 x 15 30kg Prone jack knife 3 x 50 35 minutes cardio.
Day 3 Tim Sharp ripped pecs, granite hard 6 pack! Chest, arms and abs
Warm up 10 mins walking Foam rolling 10 mins Window washer 1 x 90 secs 3kg Incline dumbbell press 4 x 15/12/8/8 10/12kg/22kg/20kg Flat Dumbell press 3 x 8 20kg Dumbell fly 2 x 8 16k Wide grip dip 2 x 12 Cable press down 3 x 8 80lb Barbell extension 3 x 8 25kg Barbell curl 3 x 8 25k Dumbell curl 2 x 8 12kg Hammer curl 2 x 8 10kg
Woodchop 3 x 10 10kg Cable crunches 3 x 15 30kg Prone jack knife 3 x 50 35 minutes cardio
Continued fat loss muscle gain to get super ripped. The diet and hardcore training
Evian 3-4 ltrs water a day LA Fat Stripper capsules
Breakfast 100g Turkey (cooked) 300g Sweet Potato (uncooked weight) 1 DESSERT SPOON Flax oil 1 vitamin mineral Vit C 1000mg
After training LA Whey 40grams 1 Apple LA 311 BCAA 10 tabs
lunch 100g Turkey (cooked) 300g uncooked weight- sweet potato Broccoli 200g (uncooked) 1 DESSERT SPOON Flax oil 10 311 LA BCAA LA Fat Stripper capsules Vit C 1000
Mid afternoon LA Whey 40grams LA 311 BCAA 10 tabs
Dinner 100g Turkey (cooked) Broccoli carrots 1 DESSERT SPOON Flax oil LA 311 10 BCAA Vit C
Evening Turkey or chicken salad 1 dessert spoon flax oil/balsamic LA Muscle 311 BCAA LA MuscleFat Stripper capsules 5g glutamine |