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Please click on an image to view it at a larger size.
| Age | 32 |
|---|---|
| Height | 5' 4" |
| Weight | 135 lbs. |
| Body Fat | 12% |
Kiersten Weber, CSCS, ACSM, NASM, CPT, NMT, APEX (working on CHEK)
Kiersten is an active National Figure Competitor has been in the Fitness Industry both working and playing for over 10 years. She holds degrees in Exercise Physiology and Biochemistry and brings current experience and knowledge in gymnastics and all county all region soccer as well as body building. She sits on the Medical Team for the NYC Marathon and is an assistant to one of the Head Sports Medicine Doctors for the US Boxing Commission.
She teaches as an adjunct at Steven’s Tech in the Biomedical Engineering Department as well as an invited speaker at grands rounds for a Nationally recognized Sports Medicine Team primarily discussing topics of training habits and their habits along the eastern seaboard. She has worked with athletes and people of all ages in all sports and on all levels.
Day 1 - Upper Body - High Rep
| Exercise: | Sets: | Reps: | Rest(s): |
|---|---|---|---|
| Barbell bench press | Max | 3-5 | 1 min |
| Rope pushdowns | Max | 3-5 | 1 min |
| Lat pull downs | Max | 3-5 | 1 min |
| Cuban press | Max | 3-5 | 1 min |
| Thick bar curls | Max | 3-5 | 1 min |
Diet & Supplements
Meal #1: Eggs 3 whites, 1 yolk, Blueberries, ¼ cup oatmeal
Snack: small apple with peanut butter
Lunch: 4 oz meat, with veggie
Snack: Usual post workout shake w/ oatbran
Dinner: 4 oz meat w/ salad and or veggie
Before Bed: 4 egg whites, shake, sugar free jello (rare)
Multi Vitamin: with breakfast and post workout
Cheat Food: pizza, ice cream with rainbow sprinkles
Day 2 - Lower Body - Power
| Exercise: | Sets: | Reps: | Rest(s): |
|---|---|---|---|
| Trap bar deadlift | Max | 3-5 | 1 min |
| Front squats | Max | 3-5 | 1 min |
| Straight bar deadlifts | Max | 3-5 | 1 min |
| Barbell reverse lunges | Max | 3-5 | 1 min |
| Walking lunges | Max | 3-5 | 1 min |
| Reverse hyper-extension | Max | 3-5 | 1 min |
| Standing calf raise | Max | 3-5 | 1 min |
Day 3 - Upper Body - Power
| Exercise: | Sets: | Reps: | Rest(s): |
|---|---|---|---|
| Rack lockouts | Max | 3-5 | 1 min |
| Weighted dips | Max | 3-5 | 1 min |
| Easy bar curl | Max | 3-5 | 1 min |
| Seated cable rows (various bars) | Max | 3-5 | 1 min |
| Rear delt machine | Max | 3-5 | 1 min |
| French press | Max | 3-5 | 1min |
| Weighted swiss ball crunches | Max | 3-5 | 1 min |
Day 4 - Lower Body - High Rep
| Exercise: | Sets: | Reps: | Rest(s): |
|---|---|---|---|
| Box squats | Max | 3-5 | 1 min |
| Front squat | Max | 3-5 | 1 min |
| Adductor machine | Max | 3-5 | 1 min |
| Abductor machine | Max | 3-5 | 1 min |
| Unilateral leg extension | Max | 3-5 | 1 min |
| Good mornings | Max | 3-5 | 1min |
| Standing calf raise | Max | 3-5 | 1 min |