Natalia’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!

BACK/BICEPS

Superset:

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

4 sets of 15-20 (4 x 15-20) Lat Pulldowns
4 x 12-15 Hammer Curl

Superset:

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

4 x 12-15 Seated Row (Wide Grip)
4 x 12 Alternate Dumbbell Curls

Superset:

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

4 x 15 Seated Row (Close Grip)
4 x 12 Seated Reverse Dumbbell Curls

CHEST/TRICEPS

Superset:

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

6 x 15 Dumbbell Bench Press
6 x 15 Seated Overhead Triceps Extension

Superset:

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

6 X 15 Dumbbell Flyes
6 X 15 Dumbbell Skullcrusher

SHOULDERS

Superset:

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

4 x 12 Dumbbell Front Raise
4 x 12 Dumbbell Lateral Raise

Superset:

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

4 x 15 Seated Bent Over Rear Delt Raise
4 x 20 Seated Dumbbell Shrugs