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Ann Gardner - 2006 NPA British Champ

2002 ANB British Champ O55K, 2003 ANB British Champ O55K, Overall 2006 NPA British Champ O55K

Day 1.Cest and rear deltsann
Flat or incline smith bench press……3 sets x 10,6 and 6 reps
High incline flye………….3 sets x 12, 10 and 8 reps.
Pec dec……………………3 sets x 15 reps.
Rear delt machine…………4 sets x 10 reps.
Rear delt lateral raise on t-bar bench…….3 sets x 15,10 and 8 reps.

Day 2.Back.
¼ deadlift………..4 sets x 10, 8, 6 and 4 reps.
Wide grip pulldowns……3 sets x 12,10 and 8 reps.
Iso lateral pulldowns ……3 sets x 12 reps.
Bent over row ,reverse grip….3 sets 10, 8 and 8 reps.

Day 3...off.

Day 4.Hamstrings , glutes and abs.
Stiff leg deadlift……3 sets x 15, 12 and 10 reps.
Seated ham curls…..3 sets x 12 , 10 and 10 repsAnn
Lying ham curls, …..3 sets x 15 reps.
Reverse hack squats…2 sets, x 15 reps.
Cable glute kickbacks…3 sets x 15 reps.
Hanging leg raise 3 sets …x 15 reps.
Swiss ball crunch 3 sets x 25 reps.

Day 5.Shoulders.
Seated barbell press. ……3 sets x 8,6 and 6 reps.
Seated lateral raise………3 sets x 10, 8 and 8 reps.
Angled One arm lateral raise….3 sets x 12, 10 and 8 reps.
Upright row……………….2 sets x 12 reps.

Day 6.Arms.
v-bar pushdowns……….3 sets x 12, 10 and 8 reps.
Straight bar or rope pushdowns….3 sets x 10, 8 and 8 reps.
Dip machine …………..3 sets x 10, 8 and 8 reps.
Barbell curls……………3 sets x 12, 10 and 8 reps.
Standing cable curl…….3 sets x 10, 8 and 8 reps.
One arm cable preacher curl…..3 sets x 12 reps.

Day 7 Quads.
Front squat machine or smith squats ……….3 sets x 12 reps.
Hack squat………………..3 sets x 15 reps.
Leg extensions……………3 sets x 12,10 and 8 reps
Sissy squats ……………….2 sets x 30 reps.

Day 8.…0ff.

Repeat cycle.

 
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