Instead of looking at training as another daily task, I look at it as a new challenge and opportunity to push myself harder each day. Although training is intense, there is a sense of peace that comes with working out, and it has helped me to become more disciplined.
When I get in the gym I focus on training hard and executing each move to the best of my ability without underestimating myself. I need to train smart with intensity and push myself as hard as I can each day, because once it's done there is no "should have, could have, would have."
When I walk through those doors, I will leave knowing I gave my all and that it was my best!
Nikia Dyson's Fitness Program
Watch The Video - 11:02
Nikia Dyson's Training Program:
My workout was designed for me by my online trainer, Steve Poynter (www.fitnesspoynters.com or Stevep78 on BodySpace).
Every two weeks the order of the exercises in my workout was rotated to keep my body from hitting a plateau or reaching a comfort zone.
Day 1: Back/Calves
Wide-Grip Lat Pulldown
3 sets of 15 reps
Bent Over Barbell Row
3 sets of 15 reps
Bent Over Two-Dumbbell Row
3 sets of 15 reps
Hyperextensions (Back Extensions)
3 sets of 20 reps
Seated Calf Raise
3 sets of 20 reps
Day 2: Chest/Abs/Cardio
Dumbbell Bench Press
3 sets of 15 reps
Incline Dumbbell Flyes
3 sets of 15 reps
Machine Bench Press
3 sets of 15 reps
Pushups
2 sets to Failure
Abs
I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
Jogging-Treadmill
35 min HIIT
Day 3: Legs/Cardio
Leg Extensions
3 sets of 20 reps
Barbell Squat
3 sets of 12-15 reps
Leg Press
3 sets of 15 reps
Lying Leg Curls
3 sets of 20 reps
Standing Leg Curl
2 sets to failure
-
Jogging-Treadmill
35 min HIIT
Day 4: Calves/Abs/Cardio
-
Seated Calf Raise
3 sets of 20 reps
-
Abs
I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
-
Jogging-Treadmill
35 min HIIT
Day 5: Shoulders/Abs
Machine Shoulder (Military) Press
3 sets of 15 reps
Side Lateral Raise
3 sets of 15 reps
Upright Barbell Row
3 sets of 15 reps
Arnold Dumbbell Press
3 sets of 20 reps
-
Abs
I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
Day 6: Biceps/Triceps/Cardio
Superset:
Close-Grip Barbell Bench Press
3 sets of 15 reps
Barbell Curl
3 sets of 15 reps
Superset:
Standing Dumbbell Triceps Extension
3 sets of 15 reps
Incline Dumbbell Curl
3 sets of 20 reps
Superset:
Lying Triceps Press
3 sets of 15 reps
Preacher Curl
3 sets of 20 reps
Day 7: Rest
Note on Cardio: Toward the end of my 12 weeks, to assist with bringing down my body fat percentage, I added a few additional Low Impact Cardio sessions throughout the week.
