Katie's Program - Summer 2018
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ExercisesSetsRepsWeightNotes
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Warm Up Bench Press1-210LightBar
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Superset
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Bench Press51029.5 kg
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Front Plate Raise51220 lbsInstructions
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Superset
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Dumbbell Flyes51010 lbs per
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Seated Dumbbell Press51212.5 lbs per
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Superset
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Incline Dumbbell Press51017.5 lbs per
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Side Laterals to Front Raise5105 lbs perInstructions
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Superset
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Triceps Pushdowns21025 lbsInstructions
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Reverse Grip Tricep Pushdowns21025 lbsInstructions
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Superset
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Hanging Leg Raises410
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Cardio 30 - 40 Minutes of Cardio (Your Choice)
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Tuesday - Legs
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ExercisesSetsRepsWeightNotes
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Superset
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Hamstring Extensions 31025 lbsInstructions
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Hamstring Extensions31525 lbs
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Walking Lunges410Body weight
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Hip Thrusts41045 lbs ez
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Superset
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Thigh Adductor320150 lbs inside
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Thigh Abductor 320130 lbs outside
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Superset
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Rope Crunch41527.5 lbs ezInstructions
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Cardio 30 - 40 Minutes of Cardio (Your Choice)
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Wednesday - Cardio
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ExercisesSetsRepsWeightNotes
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Cardio30 - 40 Minutes of Cardio (Your Choice)
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Stretching20 Mintues
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Thursday - Back
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ExercisesSetsRepsWeightNotes
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Superset
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Deadlifts5885 kg
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T-Bar Row with Handle510Instructions
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Hyperextendions (Back Extensions)
510Instructions
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V-Bar Pulldown310Instructions
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Superset
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One-Arm Dumbbell Row31025 lbs per
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Bicep Curls31012.5 lbs per
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Decline Oblique Crunch420(10/side)
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Cardio30 - 40 Minutes of Cardio (Your Choice)
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Friday - Full Body
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ExercisesSetsRepsWeightNotes
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Superset
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Quad Extensions415After surgery Instructions
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Lying Leg Curls415Instructions
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Superset
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Smith Machine Pulse Squats410Instructions
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Superset
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Pushups410
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Dips410
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Seated Cable Rows410
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Face Pulls410Instructions
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Reverse Machine Flys410Instructions
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Decline Reverse Crunch4100
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Cardio 30 - 40 Minutes of Cardio (Your Choice)
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