Keto Lifting Week of Workouts




Since starting keto, my energy has dropped and I haven’t worked out in about 3 weeks. I feel like it’s been forever. In week 4 I plan to get back on track with my workouts and have created the workout plan below to get back on track.


Monday: Chest/Triceps
Warm Up Push Ups 3 x 15
Flat Bench Press 3 x 12, 10, 8
Incline Bench Press 3 x 12, 10, 8
Dips 3×12
Lying Close-Grip Barbell Triceps Extensions 4×10
Close-Grip Barbell Bench Press 4×10


Tuesday: Back/Biceps
Pull Ups 3 sets to failure
Bent Over Rows 3 x 12, 10, 8
One Arm Dumbbell Rows 3 x 12, 10, 8
Back Extensions 4 x 10
Dumbbell Curls 3 x 12, 10, 8
Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes
Barbell Squats 6 x 15-20
Sumo Deadlifts 3 x 10
Weighted Lunges 4 x 10 each leg
Straight Leg Deadlifts 4 x 15, 12, 10, 8
Leg Extensions 3 x 12, 10, 8
Lying Leg Curls 3 x 12, 10, 8

Thursday: Rest
Recovery

Friday: Shoulders/ Abs
Lateral Raises 4 x 15, 15, 12, 10
Dumbbell Single Arm Front Raises 3 x 15, 12, 10
Barbell Shoulder Press 3 x 12, 10, 8
Arnold Press 3 x 15, 15, 12
Seated Bent Over Rear Delt Raises 3 x 15
Standing Barbell Twists 4×20
Weighted Ab Crunch Machine 4×20
Hanging Leg Raises 4×20


Saturday: Rest
Recovery

Sunday: Legs/Glutes
Hip Thrust 3 x 10
Bulgarian Split Squat 3 x 15
Lying Leg Curls 3 x 15
Glute Burnout 3 rounds:
20 reps banded hip abductions
20 reps Glute kickbacks- each leg
20 reps narrow stance band glute bridges
Extra Ab Workout:
Weighted Crunches 4 x failure
Reverse crunches weighted between feet 4 x failure
Hanging Leg raise 3 x failure
Standing Barbell oblique twists 2 x 15

Cardio: Warm up 10 minutes walking or on Elliptical


If you try these workouts make sure to leave a comment and tell me what you think!






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