Personal Training

Are you interested in Personal Training or curious about my new Body Rock Bootcamp?



Example Workout

I do a 4 day split training and off season and contest time my weight training stays the same. Cardio off season is done 1-3X/wk and contest time 4x/wk and then 4 weeks out it is 5x/wk. I always switch my workout routines so I am not doing the same chest workout in a row...it keeps the body guessing and its more fun!!

Chest/Triceps

  • Flat DB Bench- 4 Sets x 8-10 Reps
  • Flat DB Flyes- warm up, then 3 Sets x 10-12 Reps superset with push ups on the floor- 3 x failure
  • Incline DB Press or Incline Hammer Press- 3 Sets x 12-15 Reps
  • Tricep Pressdown- 3 x triple drop sets
  • Close Grip Push ups- 4 x 10-12

Quads/Hams

I do two leg workout in one week. One day heavy and next workout high reps.

  • Leg Press- 2 warm ups, then 4 Sets x 20-30 Reps
  • Full Squats- 4 Reps x 15-20 Sets
  • Leg Ext- 3 Reps x 12-15 Sets
  • Lying Leg Curl- warm ups, then 3 x triple drop sets
  • Standing Leg Curl- 4 Reps x 8-15 Sets

Back/Biceps

  • Reverse grip Pulldowns- warm ups, then 4 Sets x 8-12 Reps
  • Bent BB Rows OR One Arm DB Rows- 4 Sets x 10-12 Reps
  • Seated Cable Rows- 3 Sets x 10-15 Reps
  • Hyperextension- 3 Sets x 15-20 Reps
  • Standing BB Curl- 4 Sets x 8-10 Reps
  • One Arm DB Preacher Curl- 3 Sets x 8-12 Reps

Shoulders/Calves

  • Seated DB Press- warm ups, then 4 X 8-10
  • Seated DB side laterals- 4 Sets x 8-12 Reps superset with
  • BB Upright Rows- 4 Sets x 8-12 Reps
  • Bent Cable Raises- 4 Sets x 10-15 Reps
  • Standing calf raises- 4 Sets x 15-20 Reps
  • Seated calf raise- 4 Sets x 15-20 Reps

Cardio

  • 20 min stationary bike intervals
  • 30 min stationary bike intervals (always done after leg workouts)
  • 2-45min (elliptical, stepper, treadmill)