Bethany's Off-Season Fitness Training!

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. Learn how I switched my training routines to train for fitness!
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,