Kathryn’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 (BACK + BICEPS)

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 sets of 15-20 (4 x 15-20) Lat Pulldowns

4 x 12-15 Hammer Curl

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x 12-15 Seated Row

4 x 12 Alternate Dumbbell Curls

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x 15 Dumbbell Bent Over Row

4 x 12 Reverse Dumbbell Curls

50 Ab Mat Sit-Ups

 

15-20 Minutes of Cardio

DAY 2 (CHEST + TRICEPS)

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x 15 Dumbbell Bench Press

4 x 15 Overhead Triceps Extension

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 X 15 Dumbbell Flyes

4 X 15 Dumbbell Skullcrusher

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x Max (12+)* Bench Dips (Your goal is to increase this number each week.)

4 x 20+ Pushups (Your goal is to increase this number each week.)

50 Russian Twists

15-20 Minutes of Cardio

DAY 3 (LEGS + SHOULDERS)

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x 12-15 Dumbbell Press

4 x 15 Dumbbell Goblet Squats

4 x 20 Dumbbell Shrugs

4 x 15 Kettlebell Deadlift 

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds in between movements and 1 minute between sets.

4 x 12 Dumbbell Front Raise

4 x 15 Barbell Glute Bridge

4 x 12 Dumbbell Lateral Raise

4 x 15 Alternate Lunge

15- 20 Minutes of Cardio