I went MIA for a couple weeks. Sorry you guys. I was deloading before my show. Just doing pump style workouts to deplete my body of all the glycogen. And then the week after my show was another deload.. This time it was a power lifting deload. The intensity/weight was still pretty high, but my volume was very low.
And now we are here! Back to normal training for a couple weeks. Then it will be another deload/pump week before my show.
Here are your workouts! Well... They are my workouts. But you can follow along.
If you are looking for custom training for YOU and YOUR goals. Then email me at kaylie.trainer@gmail.com :)
SUNDAY:
Squats
-Top set 5-6 reps
-Backdown 8-10 reps
Belt Squats
-Top 8-10
-Backdown 14-16
Weighted Back Ext (I did these single leg with a band)
-2 sets of 8-10
Leg Ext super set with Leg Curl
-Top 12-14
-Backdown 18-20
Wide Neutral Lat Pulldown (Single-single-double)
-3 sets 8-15
super set with
Hanging Leg Lifts (2 sets) & Rope Crunches (1 set)
-3 sets of 10-20
Hip Add super set with Hip Abd
-1 set of 18-20
Single Leg Press Calf Raise
-1 set of 20-25 each
MONDAY:
Lat Pulldowns
-3 sets 8-12, drop set after 3rd
DB Rows
-Top 8ea
-Backdown 20-15, drop set after
Lat Pulldowns or Pull Ups
-Top 8-10
-Backdown 12-15
Cable Single Arm Row
-2 sets 10-12ea
Incline Rear Delts
-3 sets 15-20
DB Shrugs
-2 sets 12-16
Curls
-2 sets 20-25
TUESDAY:
Incline BP
-Top 5-7
-Backdown 10-12
Seated DB OHP
-Top 10-12
-Backdown AMRAP
Floor Skullcrushers
-3 sets of 10-12
Flys
-2 sets 15-20
DB Side Raises
-3 sets 15-20
Curls
-2 sets 15-20
super set with
Face Pulls
-3 sets 15-20
THURSDAY:
Sumo DL
-Work up to a heavy single RPE8(could do 2 more reps)
-Drop 20% of weight for AMRAP
DB SLDL
-Top 8-10
-Backdown 14-16
Leg Press
-Muscle Round
GHR
-2 sets AMRAP
Pull Ups
-2 sets AMRAP
super set with
Abs
-3 sets 10-20
Hip ADD & ABD
-1 set 18-20
Calf Raise
-1 set AMRAP
SATURDAY:
Spoto CG BP
-Top 6-8
-Backdown 12-15
Buffalo Bar BP
-2 sets 10-12
BB OHP
-Top 8-10
-Backdown 12-14
DB Side Raises
-1 set 12-15
-Drop for AMRAP
-Partials
Dips
-2 sets BW AMRAP
Curls
-2 sets 10-15
DB Seated Cleans
-3 sets 15-20
Flys
-2 sets 12-16