Kailey Zárate Fitness
Bodybuilding, Functional TrainingFunctional training program focusing on upper body hypertrophy
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder CARS
2 x 3
A2
World's Greatest Stretch
2 x 3
A3
Deadbug with KB Pullover
2 x 5
B
Pull-Up
2 x MAX
C
Supinated Grip Barbell Row
3 x 8
D
Single Arm Lat Pulldown
3 x 10
E
Prone IYT Raises
2 x 10
F
Barbell Bicep Curl
5, 8, 10
G
Seated Incline DB Curls
3 x 8
A1
World's Greatest Stretch
2 x 3
A2
Kettlebell Halo
A3
Isometric hold Bird Dog
2 x 40
B
Push-Up
2 x MAX
C
Single Arm Z Press
2 x 12
D
DB Chest Fly
3 x 12
E
Zottman Curls
3 x 20
F
Spider Curl
3 x 20
A1
World's Greatest Stretch
2 x 3
A2
Cat Cow
3 x 3
A3
Cat Cow Lumbo Pelvic Emphasis
2 x 3
B
Barbell Split Squat
3 x 8
C
DB Romanian Deadlift
3 x 8
D
Single Leg DB Glute Bridge
3 x 12
E
DB Suitcase Walking Lunge
3 x 20
F
Alternating DB Curls
3 x 20
G
Single Arm Abducted Cable Bicep Curl
3 x 12
