KASEY'S WORKOUT: ALTERNATING HEAVY & LIGHT WORKOUTS

KASEY'S WORKOUT:

Monday: Heavy Upper Body  (the reps are low on these because I am going as heavy as possible)

1a) Barbell Bench Press 6 x 3 (6 sets of 3 reps)
1b) T-bar Row 6 x 3
2a) Standing Barbell Shoulder Press 5 x 5
2b) Pull-ups 5 x 5 (you may use an assisted pull-up machine or do pull-downs if you’re not yet strong enough to do pull-ups with your bodyweight)
3a) Skull Crushers 3 x 5
3b) Barbell Curls 3 x 5

Tuesday: Light Lower Body and Abs  (higher reps with lighter weights, but only a minute rest in between)

1) Unilateral Leg Press 3 x 15-20
2) Lying Leg Curls 3 x 15-20
3) Dumbbell Walking Lunges 2 x 30
4) Seated Calf Raises 3 x 20
5) Crunches 3 x Failure

Cardio: Plyometrics or 30 second sprints at 9 mph on the treadmill

Wednesday: Off

Thursday: Light Upper Body (higher reps with lighter weights, and only a minute rest in between)

1a) Inclined Barbell Press 3 x 15
1b) DB Rows 3 x 15
2a) DB Lateral Raise 3 x 1
2b) Pull-downs to the front 3 x 15
3a) Preacher Curls 2 x 15
3b) OH DB extensions 2 x 15

Cardio: Plyometrics or 30 second sprints at 9 mph on the treadmill

Friday: Heavy Lower Body and Abs (low reps with heavier weight)

1) Barbell Squats 6 x 4
2) Rack Deadlifts 1 x 8, 1 x 6, 1 x 4, 1 x 2
3) Dumbbell Stiff-legged Deadlifts 3 x 6
4) Standing Calf Raises 5 x 5
5) Hanging Leg Raises 3 x 8

Saturday:  Cardio (running or stepmill)

Sunday: Off