Workout Routine: Kris J IFBB Bikini Athlete

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Workout Routine: Kris J IFBB Bikini Athlete

kris j ifbb bikini
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.

Sunday – Rest day.

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