I do plyometrics on Fridays also, it help to really shape my legs and glutes and gives me that extra cardiovascular boost for the weekend.
My abs workout consists of 3 days a week with 2 days being high rep, no weight and the middle day weighted low rep workouts.
When in contest preparation I do cardio 5-6 days a week for about 20-30 minutes. I have a very high metabolism and too much cardio is not beneficial for me. My favorite cardio equipment is the Summit Climber. It also helps me to strengthen my legs which are my weakest body part. Off season cardio is very sporadic for me. I usually try to get about 3 days a week for 30 minutes in when I can.
Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.
In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.
Tuesday: Legs
1) Squats: 2x15, 2x10, 1x8
2) Leg Press: 3x12
3) Lunges: 5x20
4) Leg ext: 4x15
5) Leg Curls: 4x12, superset with hamtracker, 4x12
6) Stiff-leg deadlifts with a slight bend 3x12
Workout 1: Chest, Shoulders, and Triceps
Bench presses (warm up) 3 x 8-15
Bench presses (work sets) 5 x 8-15
High- or low-incline dumbbell presses 3 x 8-10
Seated dumbbell presses or
Behind-the-neck presses 3 x 8-15
Lateral raises 3 x 8-15
Upright rows 3 x 8-15
Bent-over laterals 3 x 8-15
Dips or pushdowns 3 x 8-15
Angelica’s Workout
“I don’t really have a workout program,” she says. “I train the way I feel like training that day. I never repeat a workout — every day I do something different to keep challenging the muscle. When I’m prepping for a show, I do four sets of 15 to 20 reps with less weight to bring more definition. When I’m in the offseason, I do three sets of 10 to 12 reps with heavier weight to work on building muscle.”
Monday: Back/Biceps - Reps of 12-15, Moderate Weights
Tuesday: Shoulders/Calves/Abs - Reps of 10-12, Moderate to Heavy Weights
Wednesday: Chest/Triceps - Reps of 12-15, Moderate Weights
Thursday: Glutes/Hamstrings - High Reps, Moderate Weights
Friday: Shoulders/Calves/Abs - Reps of 10-12, Moderate to Heavy Weights
Monday (leg focus):
• 4 x 10 deep squats Smith Machine
• 4 x 10 prone hamstring curl
• 4 x 10ea. leg Pistol Squats
• 4 x 10 straight leg dead lifts
• 4 x 10 sumo squats with dumbbell
• 3 x 20 calf raise
Thursday (glute focus):
• 3 x1 5 resistance band kick backs
• 3 x 10 plyometric box jumps
• 3 x 10 one legged dead lifts with dumbbell
• 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise * Some exercises may be performed in a circuit or as supersets.
Casey Samsel's week usually goes from Monday to Sunday.
Monday: I begin my week with glutes (heavy) 6-8 reps for 3-4 sets.
Tuesday: Shoulders (moderate) 15-20 reps for 4-5 sets.
Wednesday: Back and glutes (light) 20-25 reps for 3-4 sets.
