Kelly’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 (CHEST AND BACK)

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 12-15 Dumbell Bench Press

4 x 15 One Arm Dumbbell Row

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 12-15 Dumbbell Pullovers

4 x 15 Bent Over Two-Dumbbell Row

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 10 Chest Push Ups (Remember to go wider on the arm position. Your focus this month is to consistently get your torso in line with your elbows at the bottom of each rep.)

4 x 20 Superman

4 x 15 Dumbbell Shrugs* (Hold for 2 seconds at the top of each rep.)

Abs & Cardio:

50 Plate Twist *(In as few sets as possible. Your goal is to decrease the number of sets each week)

15-20 Minutes of Cardio (Chose whatever exercise you’d like. Keep your heart rate between 120-140.)

DAY 2 (ARMS & SHOULDERS)

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

3 x 12-15 Dumbbell Alternate Bicep Curls

3 x 12-15 Standing Dumbbell Triceps Extension

3 x 12-15 Dumbbell Press

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

3 x 12-15  Hammer Curls

3 x 12-15 Dumbbell Skullcrusher

3 x 12-15 Dumbbell Front Raise

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

3 x 12-15 Barbell Curls

3 x 10 Bench Dips

3 x 12-15 Dumbbell Lateral Raise

Abs & Cardio:

50 Bottoms Up

15-20 Minutes of Cardio (Chose whatever exercise you’d like. Keep your heart rate between 120-140.)

DAY 3 (LEGS)

Superset:

Complete one set of each exercise before moving onto the next set.

Rest about 30 seconds between exercises and 1-2 minute between sets. 

3 x 15 Goblet Squats  *(Increase weight each set.)

3 x 10 (Each Leg) Slit Squat

3 x 15 Kettlebell Swings

3 X 15 One -Dumbbell Hip Thrust

3 x 15 Standing Calf Raises *(Use a 25# plate to elevate your toes.)