Workout Routine: Kris J IFBB Bikini Athlete
Full Workout Routine:
Monday – Shoulders:
- Sitting Arnold Press 4 x 10-12 1 min rest between
- Dumbbell incline front raises FST 7 x 20 (10 each hand) 30 sec rest between
- Wide grip upright rows 3 x 15 1 min rest between
- Leaning lateral raises 4 x 12-15 1 min rest between
- High cable pull rope rows (to the forehead) 1 min rest between
Tuesday – Legs:
- Abductor machine (lean forward) 5 x 20-30. 1 min rest between
- Curtsey Lunges 4 x 30. 1 min rest between
- Lying leg curls with dumbbell 4 x 10-12 super setting with sitting leg curl 4 x 20-30. 1 min rest between
- Stiff legged with handles in a machine 4 x 10-12. 1 min rest between
- Leg extension 4 x 10-12. 1 min rest between
- Smith machine squat 4 x 8-12 super setting with lying leg press in smith machine 4 x 20-30. 1 min rest between
Wednesday – Back:
- Pull down wide grip 4 x 10-12 super setting with pull down under hand grip 4 x 10-12. 1 min rest between
- Seated rows Drop set 4 x 15 reps per drop set. 1 min rest between
- Pull over wide grip FST 4 x 12-15. 30 sec rest between
- Hyper extension 4 x 20-30
Thursday – Glutes:
- Warm Up – Walking Lunges 2x, Squat 1x and repeat.. 4 x 40 steps – no rest
- Weighted glute bridges (20 kg, 15 kg, 10kg) 4 x 10-20. 1 min rest between
- Curtsey lunges 4 x 30. 1 min rest between
- Machine kick backs 5 x 8-10 super setting single leg hyper machine raises 5 x 12-15. 1 min rest between
- Smith machine single leg squat 4 x 10-15.
Friday – Shoulders:
- Sitting Arnold Press 4 x 10-12 1 min rest between
- Dumbbell incline front raises FST 7 x 20 (10 each hand) 30 sek rest between
- Wide grip upright rows 3 x 15 1 min rest between
- Leaning lateral raises 4 x 12-15 1 min rest between
- High cable pull rope rows (to the forehead) 1 min rest between
Saturday – Total body workout:
- Jump squats on a BOSU ball 6 x 30.
- Ab crunches with rope in a machine 4 x 20
- Skipping rope as fast as I can for 1 min – high knees
- Lying hip raises 4 x 20
- Walk into plank 1 push up and then walk back and stand up straight 4 x15
- Box in a pad fast 20x straight punches, 20 x hooks and then 1 burpee 4 x 10.
No rest between exercises. Finish the circle, rest for 1 min and then repeat 6x.
