Top Shape, one of my faves
Joyce uses a barbell andMarthe uses dumbbells. The upper body is tougher than lower body but I still love day 2 which is back and lower body.
All the upper body is pyramid training.
She pyramids Chest press only
Then she supersets chest fly with pull overs using pyramid system(using dumbells only)
Then back to decline chest press only(with barbell and Marthe uses db)
I love the chest work.
Biceps are lying on bench bicep curl with a twist using dumbells using pyramid system.
Then its concentration curls w/dumbells using pyramid system
Then she supersets 2 biceps exercises using barbell and Marthe uses db's.
For triceps its lying French press(Joyce uses barbell and Marthe db) using pyramid system.
Then next is a superset. 1 arm over head French press into kickbacks(supersetting...both use db's)
Shoulder work is tough!
Overhead press using barbell or dumbells pyramid.
Then Front raise using barbell or dumbells pyramiding
Then superset side delt raise and reverse lateral raise...I'm dying at this point!lol
Day 2 is lower body and back and abs.
Barbell row using pyramid system
Deadlift using barbell or db's.
Then she supersets seated back lateral and standing bent lateral with dumbbells.
'
I like that the back work is separate from the leg work.
I really like the leg work so I can focus on heavy weights.
Hack Squat using pyramid system(12,10,8 reps) So you do basically 30 reps but use different weight sizes. Joyce uses barbell and Marthe DB's.
Then its super giant set using pyramid system(12,10,8) and I feel it when I use heavy weights.
Squat with barbell behind neck
calf raise
Squat with barbell in front
If you do the math, you are squatting a lot...60 reps and 30 reps for calves but its not exhausting because she sneaks calf work in between squats so it feels like you get a rest.
90 reps in squats.
The ab work is done in giant sets and she puts a db in between feet. 15 reps for each exercise and you do it 3 times.
Leg raise
Knee in
front squat with barbell in front
Knee raise crunch
135 reps for abs...I always like to know how many reps she does. the math makes me realize how much I'm doing!
The butt work is pretty easy and its just standing butt squeeze with barbell and Marthe uses dumbbells. She does 3 sets of 15 reps. I always add her Just Butt workout or her Butt work from Fat Burning 2.
I'm going to do it today