KAPPA_KUTS 
"Get RIPPED and lower my body fat to 8%""
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Training
Monday: Chest
• Incline Bench Press: 4 sets, 8-12 reps
• Bench Press: 4 sets, 8-12 reps
• Incline Fly: 4 sets, 12-15 reps
• Dips: 4 sets, 20 reps
Tuesday: Quads
• Leg Extensions: 4 sets, 20 reps
• Squats: 5 sets, 8-12 reps
• Leg Press: 5 sets, 8-12 reps
• Lunges: 3 sets, 20-25 steps each leg
Wednesday: Shoulders & Traps
• Dumbbell Press: 4 sets, 8-12 reps
• Side Laterals: 4 sets, 8-12 reps
• Reverse Flyes: 4 sets, 8-12 reps
• Upright Rows: 4 sets, 8-12 reps
• Machine Shrugs: 4 sets, 8-12 reps
• Deadlifts: 5 sets, 6-10 reps
• Barbell Rows: 4 sets, 6-10 reps
• T-Bar Rows: 4 sets, 6-10 reps
Thursday: Arms
• Triceps Pushdowns: 4 sets, 12-15 reps
• Skullcrushers: 4 sets, 8-12 reps
• Close-Grip Bench Press: 4 sets, 8-12 reps
• Bench Dips: 3 sets, 12-15 reps
• Barbell Curls: 4 sets, 8-12 reps
• Alternating Dumbbell Curls: 4 sets, 8-12 reps
• Cable Curls: 3 sets, 12-15 reps
• Hammer Curls: 3 sets, 12-15 reps
Friday: Hamstrings
• Lying Leg Curls: 4 sets, 8-12 reps
• Seated Leg Curls: 4 sets, 8-12 reps
• Single Leg Curls: 4 sets, 12-15 reps
• Abductor/Adductor: 4 sets, 20-25 reps
Saturday: Back
• Lat Pulldown: 5 sets, 8-12 reps
• Cable Rows: 4 sets, 8-12 reps
• One Arm Dumbbell Rows: 4 sets, 8-12 reps
• Bent Over Barbell Row: 4 sets, 8-12 reps
• Barbell Pullovers: 4 sets, 20-25 reps
• Hyperextensions: 4 sets, 20-25 reps
Cardio & Abs:
I Follow EACH workout with 20 minutes of HIIT cardio.
Also for abs I work them every workout with a very intense session. Do the following routine after I lift, but before cardio)
Ab Routine:
Crunches-3x 25 (Lie on a mat or an exercise bench, in a crunch position, curl the body up slowly, and exhale forcibly at the top of the movement. For a better contraction, return to starting position slowly and under control, concentrating on the abs only.)
Lying Leg Raises-3x 20 (Lie on an exercise bench, and slowly raise and lower legs, focusing on the abs only, keep knees slightly bent, to take the hip flexors out of the movement.)
Sit-ups-3x 15 (on a sit-up board, with bent knees, come up to about 1/4 of the way up, and slowly return to starting position)
Knee-ups-3x 15 (sit on the edge of a bench with feet together, pull knees into the chest, lower, and repeat)
Hanging Knee Raises-3 sets to failure (hang from a chin-up bar, and with bent legs, pull knees up as high as possible, lower, and repeat)
Do all these exercises in a row, with no rest, until all 5 movements are completed. After completing a cycle, rest until recovered, and repeat until the prescribed number of sets are completed. This is a tough, intense, way to work abs, so you may want to start out with two sets a piece on all movements, adding sets as you progress. |
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