Kasey's Heavy Heavy Workout

Kasey's Heavy Workout

 You will be doing only 3 sets the heaviest you can do with small reps. On your off days Sprint and Row. No rowing machine than alternate the elyptical and bike. 20 minutes only
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30 minutes, 3 times per week
Day 1:
3x4-6
• Bicep Machine
• Pullups(assisted machine)
• Crunches(with weight plate 25lbs)
• Chin-ups palms out(assisted pullup machine)
• One Arm Rows
• Sit-ups (1/2 start up and go down half way and than down and than half with feet off the ground)
• Concentration Curls
• Lat Pulldowns
• Crunches(with weight plate or 12lb medicine ball)


Day 2:
3x4-6
• Bench Press
• Triceps Machine
• Front Raises
• Incline Bench Press
• Pushdowns
• Shoulder Press
• Bench Press Flyes
• Skull Crushers
• Shoulder Press
• 
  
Day 3:
3x4-8
• Machine Squat
• Leg Curl
• Calf Raise
• Leg Press
• Standing Calf Raise
• Bicycle Crunches 3x20
• Hack Squat