Tuesday, February 26, 2013

The Kiki

The Kiki
By: Mike Manzi


I present to you The Kiki. Why? Because Kiki is a bitch, and so are these workouts.






Workout #1: Chest and Biceps

Chest Circuit
Perform 2-3 times
Exercise
Repetitions
Pushups
10
Incline Pushups
10
Decline Pushups
10
10
Rest 2-3 Minutes
--
Dumbbell Flyes
30
Dumbbell Chest Press
20
Pushups
10
Burpees
20


Biceps

Set 1
Exercise
Repetitions
15
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
15


Set 2
Exercise
Repetitions
Wide-grip Cambered Bar Curls
10, 8, 6
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
10, 15, 20


Set 3
Exercise
Repetitons
Wide-grip Cambered Bar Curls
15
Cable Rope Curls
15
Narrow-grip Cambered Bar Curls
15



Workout #2: Back and Triceps

Back Circuit
Perform 2-3 times

Exercise
Repetitions
15
15
15
Narrow-grip Seated Rows
15
Rest 2-3 minutes
--
Narrow-grip Seated Rows
30
Bent-over Dumbbell Rows
20 (each)
Pullups
10
Burpees
20


Biceps

Set 1
Exercise
Repetitions
V-bar Pulldowns
15
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
15


Set 2
Exercise
Repetitions
V-bar Pulldowns
10, 8, 6
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
10, 15, 20


Set 3
Exercise
Repetitions
V-bar Pulldowns
15
Overhead Rope Extensions
15
Reverse-grip Cambered Bar Pulldowns
15


Workout #3: Legs and Abdominals

Leg Circuit
Perform 2-3 times

Exercise
Repetitions
Bodyweight Squats
20
Box Jumps
20
Bodyweight Lunges
20
Jump Squats
20
Rest 2-3 minutes
--
Barbell Squats
15
Seated Leg Curls
15
Knee Extensions
10
Stiff-legged Deadlifts
15
Mountain Climbers
20


Abdominal Circuit
Perform 2-3 times, rotate workouts each week
Workout 1
Exercise
Repetitions
Crunches
20
Russian Twists
20
Reverse Crunches
20
Plank
60 seconds


Workout 2
Exercise
Repetitions
Hanging Leg Raises
15
Bicycle Crunches
20
15
Mountain Climbers
20


Workout #4: Shoulders and Calves

Shoulder Circuit
Perform 2-3 times

Exercise
Repetitions
Barbell Upright Rows
10
Dumbbell Front Raises
10
Dumbbell Lateral Raises
10
Dumbbell Rear Delt Flyes
10
Rest 2-3 minutes
--
Barbell Upright Rows
30
Dumbbell Lateral Raises
20
Arnold Presses
10
Burpees
20


Calf Workouts
Rotate each week

Workout 1
Exercise
Sets
Repetitions
Seated Calf Raise
4
25
Standing Calf Raise
4
6-8


Workout 2
Exercise
Sets
Repetitions
Standing Calf Raise
4
25
Seated Calf Raise
4
6-8

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