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Posted 07 October 2013 by CutAndJacked.com

Workout Routine:


Kimberly Marie

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I usually take 1-2 days off from the gym per week. I split my workouts up by body zone.
Here is an example workout of my split:

ARMS:

Rope face curls superset tricep rope pushdown: 50, 40, 30, 20, 10 rep, increase weight each set.

Giant set of: seated dumbbell curls, single arm tricep Overhead extensions, tricep Dumbbell kickbacks: 10, 20, 30, 40, 50 rep.

BACK:

  • Pull ups: 2 sets x 15 reps
  • Wide grip lat pull down: 4 sets x 12 reps
  • Standing overhand straight-arm bar pulldowns: 4 sets x 12 reps
  • Bent over barbell row: 3 sets x 12 reps
  • 1 arm Dumbbell row: 3 sets x 10 reps
  • Deadlift: 4 sets x 10 reps

SHOULDERS:

  • Dumbbell shoulder press: 4 sets x 15 reps
  • Front bar raise overhead: 4 sets x 15 reps
  • Seated lateral raise: 4 sets x 15 reps
  • Arnold press: 4 sets x 15 reps
  • Rear delt on pec deck unilateral: 3 sets x 15 reps

LEGS:

  • Leg extensions: 3 sets x 15 reps, 4th set dropset 10 reps each drop for a total of 5 drops
  • Backsquat: 10 sets x 10 reps, last 3 sets superset 30 rep lying leg press.
  • Split squat: 3 x 20 reps each leg superset unilateral hamstring curl x 20 ea leg.
  • Glute kicks: 3 sets x 15 reps
  • Calf raise: 4 sets x 20 reps super slow, toes in 2 sets/out 2 sets

CHEST:

  • Incline Dumbbell press: 20, 16, 12, 10 reps. Increase weight each set.
  • Incline plate loaded machine: 10 full reps followed directly by 10 partial reps. Superset decline, flat, and incline pushups. 3 sets.
  • Pec deck flyes: 3 sets x 10 reps + 10 second pause.

Interview with Kimberly Marie:
cutandjacked.com/CutAndJacked-Interview-Kimberly-Marie

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