Erica’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

DAY 1 & 4 (CHEST AND BACK)

Superset:

4 x 10 One Arm Dumbell Bench Press 

Take 3 seconds to lower the dumbbell, pause for 1 second, and take 2 seconds to press the dumbbell back to the starting position.

4 x 10 each arm Dumbbell Renegade Row

Once you’ve learned how to stabilize yourself in this position, focus on using your back to move the dumbbell. Initiate each rep by pulling your shoulder blade towards your spine. Then drive your shoulder blade down towards your hips.

Superset:

4 x 12 Dumbbell Flyes 

3 counts stretch/open, 2 counts squeeze

Focus on keeping your shoulder blades pinched together during this movement. (Scapular retraction)

4 x 12 Dumbbell Upright Row

Focus on keeping your shoulder blades pinched together during this movement. (Scapular retraction)

Superset:

4 x 10+ Bench Dips

Keep your shoulders back, and focus on finding a connection to your pecs during this exercise.

4 x 12 Stiff-Legged Dumbbell Deadlift 

Keep your weight in your heels throughout this exercise. Think about constantly reaching back with your tailbone and lengthening through your spine on the way down. Chin tucked.

125 Abs of Your Choice

25-30 Minutes of Cardio

DAY 2 (ARMS & SHOULDERS)

Superset:

4 x 12* Dumbbell Alternate Bicep Curls

2 counts up, 2 counts down.

4 x 12 Cross Body Hammer Curl

2 counts up, 2 counts down.

Superset:

4 x 12 Seated Triceps Press

Actively squeeze your elbows together during this exercise. Think about getting longer through the back of your arm in the extension phase.

4 x 10 each arm Triceps Kickback

3 count extension.

 

4 x 12 Dumbbell Push Press

No lower than a quarter squat. Push your head through at the top of the movement. Don’t let your knees collapse inwards. 

3 x 12* Dumbbell Lateral Raise

2 counts up, 2 counts down.

3 x 12-15 Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Say that 5 times fast. lol

125 Abs of Your Choice

25-30 Minutes of Cardio

DAY 4 (LEGS)

Dumbbell Front Squat

1 x 15

1 x 12 

1 x 8

1 x  8

Use 2 Dumbbells. Go heavy. Increase the weight as the reps decrease. Rest about 2 minutes in between sets. 

4 x 1 minute Dumbbell Lunge

Rest 1 minute between sets.

4 x  12-15 Dumbbell Calf Raises 

3 count lift, 2 count hold at top.

125 Abs of Your Choice

25-30 Minutes of Cardio