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Posted 08 August 2012 by CutAndJacked.com

Workout Routine:


Kimberly De Jesus Alfonso

My Workout Routine (for competition)

Monday (Biceps/Triceps/Glutes)

  • Bicep Curls with barbell: 3 sets x 10 to 12 reps
  • Cable Bent Over Triceps Extension: 3 sets x 12 reps
  • Hammer Curl 3 sets x 10 to 12 reps
  • Single Arm Dumbbell Triceps: 3 x 12
  • Concentration Curl: 3 x 10 to 12
  • Cable Triceps Push-Downs: 3 x 12
  • Reverse Grip Curl: 3 x 10 to 12
  • Bench Dips: 3 x 8 to 10
  • Deadlifts: 4 x 12 to 15
  • Cable Kick Backs: 4 x 15
  • Glute Bridge: 4 x 20

Tuesday (Legs)

*Super Set Deep Squats: 5 x 15
Dumbbell Walking Lunges

*Super Set Dumbbell Sumo Squats: 4 x15
Single Leg Lunges
Dumbbell Side Lunges

Wednesday (Plyometrics & Taekwondo)

*Box Jumps from a Bench: 5 x 20
Super set with Back Kicks: 5 x 15

*Medicine Ball Front Chop: 5 x 25
Super set with Roundhouse Kick: 5 x 15

*Taekwondo Punch to the Chest: 4 x 50

Thursday (Back & Chest)

  • Pull-ups: 3 x 10 to 12
  • Push-ups: 3 x 20 to 25
  • Barbell Bent Over Row: 3 x 12 to 15
  • Barbell Flat Bench Press: 3 x 12
  • Dumbbell One Arm Row: 3 x 12
  • Dumbbell Decline Fly: 3 x 12
  • Standing Cable Pullover: 3 x 12
  • Dumbbell Incline Bench Press: 3 x12

Friday (Legs)

*Super Set Jump Squats: 5 x 15
Unilateral Deadlifts

*Super Set Cable Offset Squats: 4 x15
Walking Lunges
Cable Split Squat

Saturday (Cardio)

1 hr or more bike ride outdoors

Sunday = Rest Day

 

*I do cardio 6 times per week, 3 days 30 minutes, 3 days 45 minutes. I do abs 3 to 4 times per week.

Interview with Kimberly: CutAndJacked-Interview-Kimberly-De-Jesus-Alfonso

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