Alternating Heavy & Light Workouts

cropSince I often get asked for good workouts, here is one that I love to use which combines both heavy and lighter weights!

Monday: Heavy Upper Body  (the reps are low on these because I am going as heavy as possible)

1a) Barbell Bench Press 6 x 3 (6 sets of 3 reps)
1b) T-bar Row 6 x 3
2a) Standing Barbell Shoulder Press 5 x 5
2b) Pull-ups 5 x 5 (you may use an assisted pull-up machine or do pull-downs if you’re not yet strong enough to do pull-ups with your bodyweight)
3a) Skull Crushers 3 x 5
3b) Barbell Curls 3 x 5

Tuesday: Light Lower Body and Abs  (higher reps with lighter weights, but only a minute rest in between)

1) Unilateral Leg Press 3 x 15-20
2) Lying Leg Curls 3 x 15-20
3) Dumbbell Walking Lunges 2 x 30
4) Seated Calf Raises 3 x 20
5) Crunches 3 x Failure

Cardio: Plyometrics or 30 second sprints at 9 mph on the treadmill

Wednesday: Off

Thursday: Light Upper Body (higher reps with lighter weights, and only a minute rest in between)

1a) Inclined Barbell Press 3 x 15
1b) DB Rows 3 x 15
2a) DB Lateral Raise 3 x 1
2b) Pull-downs to the front 3 x 15
3a) Preacher Curls 2 x 15
3b) OH DB extensions 2 x 15

Cardio: Plyometrics or 30 second sprints at 9 mph on the treadmill

Friday: Heavy Lower Body and Abs (low reps with heavier weight)

1) Barbell Squats 6 x 4
2) Rack Deadlifts 1 x 8, 1 x 6, 1 x 4, 1 x 2
3) Dumbbell Stiff-legged Deadlifts 3 x 6
4) Standing Calf Raises 5 x 5
5) Hanging Leg Raises 3 x 8

Saturday:  Cardio (running or stepmill)

Sunday: Off

About the Author 
_AAA (2)Jamie Eason Middleton is one of the most recognized faces in the fitness industry. She holds several fitness titles, most notably Hardbody Entertainment’s World’s Fittest Model, and has been featured as a writer and a model in hundreds of magazine layouts. Jamie has a bachelor’s degree in communication, is the official female spokesperson for and the creator of the popular fitness program, the 12-week LiveFit Trainer.

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