One must remember that I am a former national-level heavyweight bodybuilder. Thus, my training regimen for the 2001 fitness season was focused on becoming smaller, muscularity-wise. To do this, the intensity level of my training is greater than when I was bodybuilding, with much lighter weights and many more reps. A much smaller, yet still hard, version of a bodybuilder is the desired look. A tight, toned body replaces the sickly, shredded, veiny look.
| Monday | Cardio (a.m.) / Upper body circuit* / Abs |
| Tuesday | Cardio (a.m.) / Quads / Calves / Abs |
| Wednesday | Cardio (a.m.) / Upper body circuit* / Abs |
| Thursday | Cardio (a.m.) / Hamstrings / Glutes / Calves / Abs |
| Friday | Cardio (a.m.) / Upper body circuit* / Abs |
| Saturday | Cardio (a.m.) / Gymnastics / Stretching |
| Sunday | Cardio (a.m.)/ Gymnastics / Stretching |
* The upper body circuit consists of an hour of intense exercises that target the upper body. It is very similar to the idea of an hour of aerobics for the upper body.
Monday
Chest
Warm-up Smith machine incline press - 2x15
Smith machine incline press - 4x12
Incline dumbbell press - 4x12
Incline dumbbell flys - 4x12
Cable crossovers - 4x15
Biceps
Warm-up cable preacher curls - 2x15
Cable preacher curls - 4x12
E-Z bar standing curls - 4x12
Concentration curls - 4x15 each arm
Cardio
Treadmill fast walk with high incline 20 min
Click Here For A Printable Log Of Bethany's Monday Off-Season Routine!
Tuesday
Quads
Warm-up leg extensions - 2x15
Leg extensions - 4x15
Leg press - 4x12
Hack squats - 4x12
Gym floor length and back - 4x
Calves
Donkey calf raises - 4x15
Calf incline press - 4x15
Double-drop calf raises - 4x15; 15
Single-leg calf raises on wood block - 4x15 each leg
Performed in a large 4-way superset - 4 times
Abs
Crunches - 4x30
Leg raises lying down - 4x30
V-situps on bench - 4x30
Click Here For A Printable Log Of Bethany's Tuesday Off-Season Routine!
Wednesday
Back
Wide-arm pull-ups - 4x15
Close-grip pull-ups - 4x15
Dumbbell lat rows - 4x15 each side
Close-grip pulley rows - 4x12
Behind-the-neck pull-downs - 4x15
Lower back hyperextensions - 4x15
Cardio
Treadmill fast walk with high incline 20 min
Click Here For A Printable Log Of Bethany's Wednesday Off-Season Routine!
Thursday
Hamstrings
Warm-up, single leg hamstring curl standing - 2x15 each leg
Single leg hamstring curl standing - 4x12 each leg
Double-drop hamstring curls - 4x12; 12
Hamstring pull-ins - 4x12
Stiff-legs - 4x15
Glutes
Butt blaster - 4x25 each leg
Straight-leg cable pull-backs - 4x50 each leg
Abs
Crunches - 4x30
Leg raises lying down - 4x30
V-situps on bench - 4x30
Calves
Donkey calf raises - 4x15
Calf incline press - 4x15
Double-drop calf raises - 4x15; 15
Single-leg calf raises on wood block - 4x15 each leg
Performed in a large 4-way superset - 4 times
Click Here For A Printable Log Of Bethany's Thursday Off-Season Routine!
Friday
Shoulders
Dumbbell rear delts - 4x20
Shoulder press - 4x12
Dumbbell side laterals one arm - 4x12; 12 each arm
Upright rows - 4x15
Triceps
Straight bar push-downs (cable) - 4x15
Skull-crushers (machine) - 4x15
Dumbbell kick-backs - 4x15 each arm
Cardio
Treadmill fast walk with high incline 20 min
Click Here For A Printable Log Of Bethany's Friday Off-Season Routine!
Saturday
Gymnastics
1 hr gymnastics
Posing/Stretching
1/2 hr posing, 1/2 hr stretching
Click Here For A Printable Log Of Bethany's Saturday Off-Season Routine!
I will sometimes perform a few sets of wide-arm pull-ups on leg days in order to bring out my lats even more. The fitness look is that of a tiny, chiseled waist and midsection accompanied by a wide, detailed back that lacks thickness.
Thanks,
bchowlett@hotmail.com
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