Magnify You

Magnify You

Feb 24, 2014

I started Ashley Horner’s Magnify You program out of the “Becoming Extraordinary” series.  So far – she’s kicking my ass. 🙂  Everything (well, mostly everything) is 4 sets of 20 reps.  So I’m just going to write the exercises and the weights used – and I’m trusting you can put the rest together!  This week was also ALL Full Body Workouts.. ugh..  To say I’m glad it’s over may be the biggest understatement of the year.

Monday. Warm Up: Run 1/2 mile.  Lat Pull Down: 50lbs; Seated Row: 1x40lbs, 3x45lbs.  Standing BB Curls: 23lbs; Seated DB Curls: 1x15lbs, 1x12lbs, 2x10lbs.  Seated DB Shoulder Press: 20lbs; Standing Lateral Raise: 5lbs.  DB Overhead Extensions: 1x30lbs, 1x35lbs, 2x30lbs [the 35lbs almost killed me ;)]; Single Arm Kickbacks: 5lbs.  Bench Press: 45lbs; Incline Bench Press: 1x45lbs, 1x40lbs, 2x35lbs.  Walking Lunges: body weight; Back Squat: 2x95lbs, 2x90lbs; Bent Leg Dead Lifts: 65lbs.

Tuesday. Warm Up: Run 1/2 mile.  Standing DB Shoulder Press: 15lbs; Standing DB Curl: 3x12lbs, 1x10lbs.  Standing Lateral Raises: 1x5lbs, 3x8lbs; Standing Overhead Extensions: 25lbs.  Cable Flyes: 7lbs; Bench Press: 45lbs.  DB Incline Bench Press: 1x25lbs; 3x20lbs.  DB Sumo Squat: 40lbs.  Leg Extensions: 22lbs; Leg Curls: 1x26lbs, 3x32lbs.  Dead Lifts: 65lbs; One Arm Row: 12lbs.  Seated Rows: 50lbs.  1 mile run at a 3% incline – it took me around 12-13 minutes.  Then I did 3×30 with Jack Knives, Bicycles, Oblique Crunches, and Sit Ups.  Then I did 3×40 seconds Forearm Planks.

Wednesday.  Rest Day.

Thursday.  Warm Up: Run 1/2 mile. Lat Pull Down: 50lbs; Seated Row: 45lbs.  Standing BB Curls: 23lbs; Seated DB Curls: 12lbs.  Seated DB Shoulder Press: 20lbs; Standing Lateral Raise: 8lbs.  DB Overhead Extensions: 30lbs; Single Arm Kickbacks: 5lbs.  Bench Press: 45lbs; Incline Bench Press: 4x25lbs.  Walking Lunges: body weight; Back Squat: 95lbs; Bent Leg Dead Lifts: 65lbs.  Incline Crunches: 2 sets of 20; Bicycle Crunches: 2 sets of 20.

Friday.  Warm Up: Run 1/2 mile.  Standing DB Shoulder Press: 20lbs; Standing DB Curl: 4x12lbs.  Standing Lateral Raises: 8lbs; Standing Overhead Extensions: 30lbs.  Cable Flyes: 7.5lbs; DB Flat Bench Press: 1x15lbs, 3x20lbs; DB Incline Bench Press: 15lbs.  Back Squat: 95lbs; DB Sumo Squat: 40lbs.  Leg Extensions: 20lbs; Leg Curls: 30lbs.  Dead Lifts: 1x65lbs, 3x70lbs; One Arm Row: 15lbs.  Lat Pull Downs: 50lbs; Seated Rows: 50lbs.  Jack Knives; Oblique Crunches: 25 each side.

Saturday:  Warm Up: Run 1/2 mile.  Lat Pull Down: 50lbs; Seated Row: 50lbs.  Standing BB Curls: 28lbs; Seated DB Curls: 4x12lbs.  Seated DB Shoulder Press: 20lbs; Standing Lateral Raise: 8lbs.  DB Overhead Extensions: 4x30lbs; Single Arm Kickbacks: 1x8lbs, 3x5lbs.  Bench Press: 45lbs; Incline Bench Press: 28lbs.  Walking Lunges: body weight; Back Squat: 95lbs.  1 Mile Run: 12:35 [I ran for the first 0.6 and then walked.]  2 sets of 20: Knees to Elbows, Crunches, Incline Sit Ups, Flutters, Leg Raises, Hello Dollies, Leg Circles, Jack Knives, Bicycles, Oblique Crunches, Side V Ups, Cable Elbow to Knees.  AMT Rolling Hill Program: 30 minutes.

KILLER!! And I loved it.  Excited for Week 2!

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