Training with Karina Nascimento

Written by 
  • Font Size

 

To adjust the following workout for competition: 

Competition:

 

  • Increase Cardio to 2 times per day, keep workout the same but change the following:
  • Monday: Shoulders- Faster Super Set- Press & Side Laterals (30,25,20,10)
  • Wednesday: Legs- Super Set Leg Press & Extensions (30,25,20,10) and add in some Lunges with Weights

 

Monday

SHOULDERS: 3 Sets of 20,15,10: Laterals, Shoulder Press, One Arm Press
BACK: 3 Sets of 20,15,10: 1 Arm Rows, Bent-over Rows, Back Extensions with the Medicine ball.

 

Tuesday

CARDIO: 45 Minutes

 

Wednesday

LEGS: 3 Sets of 20,15,10 - Squats, Leg Press, Step up on bench

 

Thursday

CARDIO: 45 Minutes

 

Friday

Cycle back to Monday's workout

 

Saturday

Biceps, Triceps & Chest (keep it simple)