This is the last week before my photoshoot on Monday. I am looking forward to sending you some pictures 🙂
Here is a progress pic. I am getting there. I still need around 6 weeks before my abs start to really pop. I wonder if I can get them as good as they were before my 2 c-sections???
I am proud of how far I have come since having Gianluca 10 months ago. I used to think that people were just using excuses when they said losing fat from the second baby is a lot harder than the first, but it’s true.
With Milia, my body was in good shape a lot faster. With Gianluca, it’s taken a lot longer and my stomach is still not great, although this time I added some muscle to my legs that I am very happy about.
Here are your workouts this week. I kept the leg workouts pretty much the same since I have been seeing great results with them.
| tempo | reps | sets | rest | ||
|---|---|---|---|---|---|
| Day 1: Hams, Glutes & Calves | |||||
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Powersquat Deadlift | 2211 | 8 | 5 | 60 |
| C1 | Lying Leg Curl | 3012 | 6 | 5 | 60 |
| D1 | Leg Press (feet high and wide) | 3110 | 8 | 4 | 15 |
| D2 | Hip Extension (45*) | 2012 | 10 | 4 | 10 |
| E1 | Seated Calf Raise *toes pointed in | 1011 | 15 | 4 | 10 |
| E2 | Heavy Standing Calf Raise *toes pointed in | 1016 | 4-6 | 4 | 75 |
| Day 2: Chest And Back | |||||
| A | Neutral Grip Chin Ups | 30X0 | 5-7 | 5 | 2 min |
| B | Meadows Row | 2010 | 7-9 each | 4 | 75 sec |
| C | Low Pulley Pronated Rope Row to Waist | 2012 | 100* | 1 | 60 sec |
| D | Barbell Incline Press | 2012 | 5-7 | 5 | 2 min |
| E | Decline DB Press | 3010 | 7-9 | 4 | 75 sec |
| F | High to Low Cable Crossover | 2011 | 100* | 1 | 60 sec |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! | |||||
| Day 3: Shoulder And Abs | |||||
| A | Standing DB Lateral Raise | 2011 | 8 | 8 | 20 sec |
| B | EZ Bar Upright Row | 2012 | 100 reps* | 1 | 75 sec |
| C | Seated DB Shoulder Press | 4010 | 5-7 | 6 | 45 sec |
| D | Standing Front Raises | 3211 | 10 | 4 | 60 sec |
| E | Lying Pulley Rear Delt Flyes | 2012 | 100 reps* | 1 | 75 sec |
| F | Rope Face Pulls | 2112 | 12 | 5 | 10 sec |
| F2 | Rear Delts on Reverse Pec Dec | 3111 | 10 | 5 | 60 sec |
| G | Low Pulley Rope Crunch On Swiss Ball | 3011 | 100 reps* | 1 | 10 sec |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! |
|||||
| Day 4: Quads, Glutes & Calves | |||||
| A1 | Power Squat | 4010 | 6 | 4 | 60 |
| B1 | Leg Press (feet narrow and low) | 3110 | 10 | 5 | 15 |
| B2 | Banded Bridge | 2014 | 10 | 5 | 60 |
| C1 | Leg Extensions | 2011 | 8 | 4 | 15 |
| C2 | Step Up | 3111 | 10 | 4 | 15 |
| C3 | Walking Lunge | 1111 | 10 | 4 | 60 |
| D1 | Seated Calf Raise - toes neutral | 2011 | 8 | 3 | 30 |
| D2 | Seated Calf Raise - toes neutral | 1011 | 10 | 10 | 30 |
| Day 5: Glutes, Biceps & Triceps | |||||
| A | Barbell Glute Bridge (shoulders and bar on floor) | 2011 | 1 | 100 reps* | 2 min |
| B | Seated Biceps Curl | 2112 | 10 | 4 | 15 sec |
| B1 | Triceps DB Skullcrusher | 3111 | 10 | 4 | 60 sec |
| C1 | Standing Biceps Low Cable Curl | 3212 | 10 | 4 | 15 sec |
| C2 | Standing Bent Over DB Triceps Extension | 2112 | 10 | 4 | 15 sec |
| D | DB Hammer Curl | 3010 | 1 | 100 reps* | 60 sec |
| E | Low Pulley 1-Arm DB Triceps Kickbank | 2012 | 1 | 100 reps* each arm | Switch between arms |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! | |||||
Hi Flavia You look fabulous 🙂 i really enjoy your programs . How much cardio are you doing in a week to reach your goal?
Flavia, you are amazing! you put real photos to show your progress, i appreciate you for that… I do a lot of these workouts at home. It would be great if you could show alternative exercises for home workouts…
You look amazing! Love the workouts, as always.
????..!!! Go, go..!!! I Love your 8 week traing..!!! IT just keeps me motivated ???..!!!
Wow – Looking fabulous Flavia!!!! Looking forward to working out after my fasting period…
I’ve been following you for a while , well I used to read Vince’s posts and videos and then you came onto the scene.
Your hard work and discipline shows. You look absolutely amazing again 🙂
Great job! Much love .
Gen
You are DEFINITELY Overtraining your Shoulders!!! They will never have any muscle or shape on them
You are such an inspiration ! Luv u
Flavia. I’ve bought all your programmes and I love the look of this one especially as I’ve had 2 sections like you…. Can you post a video of how to perform them properly please. If I google the names of the exercises there’s lots of variations!!!!
Thanks so much. Natalie
Hi Natalie,
Thank you! Videos should be coming back in the near future but until then as long as you are putting in the work, if the variation is aa little different than intended it isn’t a huge deal. If there is a specific exercise that you are particularly confused about let me know and I’ll be happy to help 🙂
All the best!
Anna, CPT, FF Specialist
Flavia – Just a quick question about getting abs. What is your body fat % in the above posted picture? Last year I was down to 16% body fat was still unable to get abs like that. Wondering if there is any truth to there is a genetic component to getting abs.
Hey Kristen – I was 12.5% body fat for curvalicious. My guess is that I am around 14-15%. I think under 14% you’ll see abs and 14% is a safe fat percentage to maintain.I don’t think genetic plays a part other than the shape of your abs. I believe you still have to work on them to have them pop but when you get low enough you’ll see some – they’re there but if you do work them just like other muscles they will be more defined. I worked them hard 5 days a week for 8 weeks for the pics in curvalicious. I only recently started doing abs again so I’d say maybe 3 weeks of abs and not a lot of exercises either. I could for sure step it up!
Newbie here… Just wondering…
When you say 100 reps each…does that mean instead of doing 12-14 reps then 10-12 reps, 8-10 reps on the same exercise?? Did I miss understand?