Giant Set 3

Your last giant set of the week focuses on the shoulders and lower body. Remember complete the four exercises in the set with no rest. Rest for 30-50 seconds in between each set. Repeat two more times before moving onto the next giant set.

Click on the following link to see the exercises being performed:
http://thechicphysique.blogspot.co.uk/2013/08/weight-training-set3.html

		Reps	Sets	Rest
A1	Weighted Squats	8-10	4	No rest
A2	Shoulder Press	8-10	4	No rest
A3	Weighted Dumbbell Lunge	8-10	4	No rest
A4	Lateral Raise	8-10	4	No rest
B1	Ballet Squat	8-10	4	No rest
B2	Upright Row	8-10	4	No rest
B3	Standing Calf-Raises	8-10	4	No rest
B4	Box Step-Ups	8-10	4	No rest

Style Diary

Just spent my birthday weekend in Paris-here is what I wore;

Tartan Trousers: Zara £40

Navy Blouse: Zara £30

Ankle Boots: New Look £50

Blouse: Zara £25

Skirt: Zara £20

Shoes: ASOS £40

Jacket: ASOS £120

 

 

Jacket: ASOS £120

Floral Jacket: Primark £17

T shirt: Primark £3

Leather Skirt: ASOS £55

Boots: New Look £50



Giant Set 2

This giant set focuses on chest and back. Perform the 4 exercises in a row and rest for 30-50 seconds in between each set. Then move onto the next giant set.

Click on the link below to see how the exercises are performed:

http://thechicphysique.blogspot.co.uk/2013/07/weight-training-set-2.html

I have also attached pictures to show how the extra two exercises are performed.

Single Arm Push Up:

Incline Row:

		Reps	Sets	Rest
A1	Dumbbell Flat Press	8-10	4	No rest
A2	Bent Over Row	8-10	4	No rest
A3	Push Ups	8-10	4	No rest
A4	Stiff Legged Deadlift	8-10	4	No rest
B1	Dumbbell Flys	8-10	4	No rest
B2	Wide Row	8-10	4	No rest
B3	Single Arm Push Up	8-10	4	No rest
B4	Inverted Row/Incline Row	8-10	4	No rest

Week 7/8 Cardio No 1: Fitness Test

Last fitness test today. See how much you have improved and compare today's results to the first week and be proud of yourself.



Click on the link to for more information about the fitness test:

http://thechicphysique.blogspot.co.uk/2013/07/fitness-test.html

Giant Set 1

Now we are a bit more advanced and we are moving to Giant sets for two weeks. Giant sets involve doing 4 exercises in a row with no rest. Like supersets you did 2 exercises without rest, with the giant set you perform 4 exercises. There is 2 extra exercises included in this set and I have attached pictures to show how these extra exercises are performed.

Click on the link to see how the rest of the exercises are performed:

http://thechicphysique.blogspot.co.uk/2013/07/weight-training-set-1.html

		Reps	Sets	Rest
A1	Dumbbell Bicep Curl	8-10	4	No rest
A2	Triceps Extension	8-10	4	No rest
A3	Hammer Curls	8-10	4	No rest
A4	Tricep Kickbacks	8-10	4	No rest
B1	Reverse Bicep Curls	8-10	4	No rest
B2	Tricep Dips	8-10	4	No rest
B3	Concentrated Bicep Curls	8-10	4	No rest
B4	Overhead Tricep Extension	8-10	4	No rest

Concentrated Bicep Curl:

Overhead Tricep Extension: