Posted 10 May 2012 by CutAndJacked.com

Workout Routine:


Rosie Chee

MONDAY

HIIT Run:

  •   4 min jogging
  •   24 x 20 sprint/10 sec easy
  • 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):

SuperSet A:

  • Behind-the-neck Barbell Military Press 4 sets x 12, 10, 8, 8
  • Skip 4 x 100 revolutions

SuperSet B:

  • Rear Delt Flyes 2 sets x 15
  • Skip 2 sets x 100 revolutions

SuperSet C:

  • Barbell Military Press 4  sets x 12, 10, 10, 8
  • Skip 4 x 100 revolutions

SuperSet D:

  • Plate Hammer Raises 2 x 15
  • Skip 2  sets x 100 revolutions

SuperSet E:

  • Single-Arm DB Lateral Raises 4 sets x 12 per side
  • Skip 4 sets x 100 revolutions

SuperSet F:

  • Plate Lateral Raises 2 sets x 15
  • Skip 2 x 100 revolutions

SuperSet G:

  • Stiff-Legged Barbell Deadlifts (on bench, reaching down 6 inches with the barbell) 4 sets x 12
  • Skip 4 sets x 100 revolutions

SuperSet H:

  • Swissball Leg Curls 2 sets x 15
  • Skip 2 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 110 -113 rpm
  • Stretch 20 min

TUESDAY

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):

TriSet A:

  • Close-Grip BB Bicep Curls 4 sets x 8 reps
  • Dips 4 sets x 8 reps
  • Skip 4 sets x 100 revolutions

TriSet B:

  • Incline Dumbell Bicep Curls 4 sets x 12, 12, 12, 10
  • V-Bar Tricep Push-Down 4 sets x 10, 8, 8, 7
  • Skip 4 sets x 100 revolutions

TriSet C:

  • Dumbell Zottoman Curls 4 sets x 12
  • Standing DB French Press 4 sets x 6
  • Skip 4 sets x 100 revolutions

TriSet D:

  • Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 sets x 15
  • Ab Rollout 4 sets x 15
  • Plank 4 sets x 1 min

Post-Weights Cardio:

  • Recline Bike 20 min @ 104 -108 rpm
  • Stretch 31 min

WEDNESDAY

HIIT Run:

  • 4 min jogging
  • 24 x 20 sprint/10 sec easy
  • 4 min jogging
  • Stretch 22 min

THURSDAY

  • Skip x 1,500 revolutions

Back/Chest (30 sec recovery between trisets):

TriSet A:

  • Single-Arm Bent Over Dumbell Rows 6  sets x 8 per side
  • Push-Ups (feet on bench, hands on DB) 6 sets x 8
  • Skip 6 sets x 100 revolutions

TriSet B -

  • Supinated Bent Over barbell Rows 4 sets x 6
  • Incline BB Bench Press 4 sets x 8
  • Skip 4 sets x 100 revolutions

TriSet C -

  • Neutral Grip Seated Row (each hand with individual handle) 4 sets x 12
  • Cable CrossOvers 4 sets x 12
  • Skip 4 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 29 min

FRIDAY

HIIT Run:

  • 4 min jogging
  • 12 sets x 20 sec sprint/10 sec easy
  • 10 min jogging

Full-Body (30 sec recovery between trisets/skipping):

TriSet A:

  • Rope Crunches 3 sets x 15
  • Reverse Curls (on floor) 3 sets x 10
  • Ab Rollout 3 sets x 15
  • Skip x 300 revolutions

TriSet B:

  • Dumbell Bicep Curls 3 x 21s
  • Dumbell Hammer Curls 3 x 10
  • Alternate Dumbell Hammer Bicep Curls 3 x 15 per side
  • Skip x 300 revolutions

TriSet C:

  • Rear Flyes 3 sets x 10
  • Plate Lateral Raises 3 sets x 15
  • Plate Hammer Raises 3 sets x 10
  • Skip x 300 revolutions

TriSet D:

  • Neutral Grip Seated Row (each hand with individual handle) 3 x 10
  • Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
  • Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
  • Skip x 300 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 20 min

SATURDAY

  • Run 7 miles @ 4.9 min/mile pace
  • Stretch 20 min

Sunday - DAY OFF

Full interview with Rosie here: Cutandjacked.com/Interview-Rosie-Chee

You can see my daily training in my online Fitness Journal, The Female Terminator Chronicles here: rosiechee-terminator-blogspot.com

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