Try Katie's Workout!!

For all those workout savvy people, here are two weight workouts I did this week.
Since I have taken some time off I decided that volume is more important to get back into it!!

Day 1 - Legs and Shoulders
8min warm up
Round 1
Deep Squat with 95lb barbell Paired with Push Press 25lbs dumbbells
7 Sets for 10 reps
Round 2
Dead Lift with 95lb barbell Paired with Bent Over Fly 10lbs dumbbells
7 Sets for 10 reps (Dead) and 15 reps (Fly)
Round 3
Sumo Squat with 95lb  barbell Paired with Alternating Lateral and Front Shoulder Raise with 8lbs dumbbells  
6sets of 10 reps (Sumo) and 20reps (Shoulder raise)
Round 4
3mins of Death (30s burpies, 30s deep squat jump, 30s alternating lunge jump, 30s skater hops, 30s 1 leg hops and turns, 30s other leg hops and turns) for 2 sets
Round 5
Core and Stretch


Day 2 - Chest and Back
8min warm up
Round 1
65lbs Bench Press Paired with Chin-Ups
7sets of 10 reps (bench) max reps (chins)
Round 2
25lbs dumbbell Chest fly on bench Paired with Bent over row with 65lb barbell
7sets of 10 reps
Round 3
Push ups Paired with Inverted Chin ups
4sets of max
Round 4
Spin Bike 10 sets of 30s on and 30s rest
Round 5
Core and Stretch

These are just two days out of my workout week!! Fun Fun

WARNING!! Only for advanced athletes!! OR try with personal trainer!!