My Revised Workout Program

I posted my workout program a while back.

But then since I started to join a gym, I could finally do a bit more than what I used to do. Plus after researching, asking, experimenting and being coached by an awesome coach Debby Kaplan, I've finally nailed down my solid 4-6 week workout program.

TENTATIVE 4-6 WEEK WORKOUT PROGRAM

SATURDAY:
Upper Body & Back Workout (at KB gym)

• 3 sets of ? reps band assisted pull ups
• 3 sets of ? reps band assisted chin ups
• 3 sets of 10 reps KB single arm rows (each side) 20-22lbs
• 3 sets of 10 reps single arm KB military press/shoulder press
• 3 sets of 10 reps regular push ups
• 3 sets of ? reps band assisted triceps dips

Active rest in between each exercise: 20-25x various Ab moves

HIIT Double Half Snatch (1 min/ 1 min -10 rounds) OR Rowing

SUNDAY:
Conditioning WO: 9am KB CLASS (workout will most likely full body circuit type)
HIIT KB SWING or HIIT Rowing (1 min/ 1 min max effort 8-10 rounds – depends on how I feel that day)

MONDAY:
Upper Body & Back Workout (LA Fitness)

• 3 sets of ? reps pull up (negatives)
• 3 sets of ? reps chin ups (negatives)
• 3 sets of 10-12 reps single arm KB/DB military press/shoulder press
• 3 sets of 10 reps regular push ups
• 3 sets of ? reps assisted triceps dips

Active rest in between each exercise: 20-25x various Ab moves

HIIT 1 minute rest / 30 sec MAX effort – 10 rounds Spin Bike (Gear 15 Resistance)

TUESDAY:
Lower Body / Legs Workout (LA Fitness)

• 2 sets 20 reps kick back (each leg)
• 3 sets 20 reps glute bridge
• 2 sets 15 reps BB deadlifts (no plates)
• 3 sets 8 reps BB deadlifts (25 lbs. plates) - with bar total weight 95lbs (bar=45 lbs)
• 2 sets 15 reps DB deep squats (2x15lbs DBs)
• 3 sets 10-12 reps DB deep squats (2x 20lbs DBs)
• 3 sets ? reps Leg Press (machine)
• 2 sets ? reps DB Step Ups - use lighter weight
• 3 sets ? reps DB Step Ups

Active rest in between each exercise: 20-25x various Ab moves

Optional HIIT: 1 minute rest /30 sec MAX effort- 10 Rounds Spin Bike (Gear 15 resistance)

ACTIVE REST DAY – WEDNESDAY & THURSDAY
12-15 minutes yoga, core & planks plus mobility or Kettlebell conditioning

OPTIONAL: CONDITIONING WORKOUT (KETTLEBELL) - at home - will be vary from one week to another

FRIDAY CN:
Lower Body / Legs Workout (at LA Fitness)

• 2 sets 20 glute kick backs (each leg)
• 3 sets 20 glute bridge (bodyweight only)
• 2 sets 15 reps BB deadlift (bar only)
• 3 sets 8 reps BB deadlifts (25 lbs plates)
• 2 sets 15 reps DB squats (2x15lbs DBs)
• 3 sets 10-12 reps DB squats (2x20lbs DBs)
• 2 sets 15 reps DB Walking Lunges (2x15lbs DBs) - 2 steps =1 rep
• 3 sets 8-10 reps DB Walking Lunges (2x20lbs DBs) (2 steps=1 rep)

Active rest in between: 20-25x various Ab moves