K.L.M Fitness
This Anato-Me block is focused on hypertrophy. This is a 4 day half-body split which means that each day has some upper and some lower body exercises in it. A full week will hit each muscle group between 2-3 times. This means that the reps and sets given are purposeful to drive growth in lean muscle mass. Take warm-up sets as you need but the 3 sets given should feel hard and challenging. Rest with the time given, no less. Push yourself through these workouts but prioritize proper form. This will always trump higher weight and poor technique. Let's go!
Equipment Needed:
Preferably commercial gym equipment that has the following:
- Cable machines
- Dumbbells
- Benches (flat and incline)
- other machines
*can be modified for home gym use
Features4 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
20 Swimmers (lie on stomach arms up and around) 20 Cat/Cows 20 Bird/Dog 10-15 Wrist CAR's per hand (palm splayed, palm up) 10-15 Wrist CAR's per hand (palm splayed, palm down) 10 Inchworms (in place)
Circuit
B
Superset 1: Perform 2 rounds of superset with 30s rest between rounds. 10 Wall Balls (with squat) 10 Each Leg Single Leg RDL Superset 2: Perform 2 rounds of superset with 30s rest between rounds. 6 Plyo Push-ups from Bench 20 KB Swings
C
Barbell Hip Thrust
12, 10, 8
D
Supported Single Leg RDL (A-Me)
E
TRX Push-ups (or barbell push-ups) (anato-me)
F
High Incline DB Shoulder Press (75 deg. bench) (A-Me)
G
Lateral Bear Crawl band/weight resistance (A-Me PP)
H
Dumbbell Lateral Raise (A-Me)
3 x 10
I
Overhead Tricep Extension (A-Me)
J
Plank + Band Resisted Psoas Marches (anato-me)
Circuit
A
3 Rounds: A. 30s Jog in Place (swing arms to warm up the upper body as well) B. 30s Drop Squats (squat down touch ground jump up and bring feet together) C. 30s Inchworms + 2 shoulder taps (inchworm out, shoulder tap R then L, repeat)
Circuit
B
Dynamic Warm-up Across the Floor: 5 x Run Down / Back Pedal Back 3 x down back Skipping 2 x down back Karaoke 1 x down back runners lunge to reach (worlds greatest stretch)
C
Deadbug w/ Isometric Wall Press (anato-me)
D
Wide Grip Pull-ups (anato-me)
E
Seated Row (lat bias) (A-Me)
12, 10, 8
F
Front Foot Elev. Split Squat (A-Me)
G
Banded Spanish Squat (weighted or bodyweight) (A-Me)
3 x 10
H1
Bent Over Rear Delt Fly (A-Me)
3 x 12
H2
Incline DB Bicep Curl (anato-me)
3 x 12
H3
Standing DB Hammer Curl (A-Me)
A
Cardio
1 x 45:00
Circuit
A
3 Rounds: 1 minute Cardio (any type) 30s Drop Squats (squat down touch ground jump up and bring feet together) 15 reps Straight Arm Band Pulldowns
Circuit
B
Stay in place and complete 2 rounds of: 20 swimmers 5 Cat/Cows 10 Speed Sprawls *speed sprawl = plank position, jump feet around hands, lift hands up quickly then repeat 10 Supermans 10 Hip Hinges
C
Barbell Back Squat
D
Single Arm Lat Pull Down (anato-me)
15, 12, 10
E
Pendlay Row (A-Me)
F
DB Step Up
G1
EZ Bar/ BB Bicep Curl (A-Me)
G2
Banded Hammer Curl (A-Me)
G3
Hollow Body Rock (weight optional) (A-Me)
Circuit
A
3 Rounds: 1 minute Cardio (any type) 30 Band Face Pulls 15 Band Overhead Press
Circuit
B
Stay in place and complete 2 rounds of: 20 Bent Over "Y" Raises bodyweight 10 Cat/Cows 10 per side Thread The Needle 10 Shoulder CAR's 10 per side Single Leg RDL
C
Low-Incline Bench Press
D
Dips
E1
Bent Over DB Rear Delt Raise
3 x 15
E2
Chest Supported Y Raise (A-Me)
3 x 15
F1
Seated Hamstring Curl
3 x 15
F2
Dumbbell Romanian Deadlift
3 x 10
F3
Single Leg DB Hip Thrust
G
Double Rope Tricep Pushdown (A-Me)
H1
Single Leg V-up (anato-me)
H2
Swiss Ball Forearm Plank (anato-me)
A
Cardio
1 x 45:00
