Sample Upper/Lower Body Training

Here is a sample of an upper body/lower body day from the training split being followed right now. This is very different from any way I’ve trained before and I’m really enjoying it. So far (besides the day where I had a slight lack of sleep and missed meals) I have felt so good during every day and throughout training.

The focus for this day is mainly on Back,Triceps and Hamstrings. Sets, reps and rest times change each week, this sample is from Week 2.

Part 1 of this workout (the dynamic warm up) can be found by clicking HERE .

Part 2:(videos attached for most movements)

Movement 1a) Strict Wide Grip Cable Pull down

Sets: 3

Reps: 12-15

Rest: 10 seconds before moving to b)

1b) Stiff Legged Dead Lifts

Sets: 3

Reps: 12-15

Rest: 10 seconds before moving to c)

1c) Dips (Begin with assisted if necessary before progressing to body weight dips. When body weight dips become too easy for you to stay in the required rep range, add a weight belt)

Sets: 3

Reps: 10

Rest: 120 Seconds before returning to 1a)

Movement 2a) Bent Over DB Rows

Sets: 3

Reps: 10-12 per side

Rest: 10 seconds before moving to b)

2b) Scissor hip extension with resistance (3 second hold at the top of each rep)

Cross the leg which is shown as extended in the air over the knee of the planted leg to add resistance.

Sets: 3

Reps: 12 per side

Rest: 10 seconds before moving to c)

2c) DB French press (skull crusher)

Sets: 3

Reps: 12-15

Rest: 120 seconds before returning to 2a)

Movement 3a) Straight Arm Press down

Sets: 3

Reps: 12-15

Rest: 10 seconds before moving to b)

3b) Single leg Romanian Deadlift

Sets: 3

Reps: 12-15 per side

Rest: 10 seconds before moving to c)

3c) Single Arm Cable Tricep Extension

Sets: 3

Reps: 12-15 per side

Rest: 120 seconds before returning to 3a)

Movement 4a) Standing Single Arm Cable Row

Sets: 3

Reps: 12-15 per side

Rest: 10 seconds before moving to b)

4b) Squat jumps– bring your butt down as low as you can before firing yourself upward each time.

Sets: 3

Reps: 15

Rest: 10 seconds before moving to c)

4c) Lateral Ball Roll

Sets: 3

Reps: 8

Rest: 120 seconds before moving to 4a)

And that workout today was awesome! I am now into the 2nd time through this split, with two more to follow it. After that, a new “phase” will be started 🙂 This is fun.

I’ve never posted off-season measurements/bf % before, but it will be a new thing to try this time. I think this will be really helpful and cool to see how the different nutrition and training changes affect everything. If at anytime I did find I was beginning to think too much about things and began to not just see it as a helpful tool, it wouldn’t be continued anymore.

As girls (and with guys too) we can be pretty over-critical of ourselves at times (some more than others). If you do feel it’s difficult to be/stay objective and to see things as a fun experiment, do not hesitate to look into coaching. Having a coach review your numbers and progress for you can be so helpful. You can then keep your focus on the fun stuff, like training and watching yourself work toward your goals.

See this blog entry HERE for another approach to avoiding  over analyzing physical changes.

I am feeling quite lean right now at 11.92% bodyfat but, with some Christmas goodness coming and some recent meal plan adjustments, I know that number will change. I would like to be around 13-14% and will be shortly. This is a healthy and functional body fat percentage for me, personally but what is healthy for one person can vary quite a bit for another.

Here are the weight and measurements at this point:

Height: 5’5

Weight: 139lbs

BF%: 11.92

Measurements:

Chest: 35.5″

Bicep: 11″

Waist: 25.5″

Hips: 34.5″

Quad: 20″

Some lower body changes will be made after this training split depending on how the numbers look at the end. I’ll be working to fill glutes and hamstrings out a little bit more. During prep and with the new training methods during that time, they seem to have gone down in size quite a bit. Some little changes will help fill them back out more while keeping everything else more compact. It’s so fun playing around with things to create changes:)

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