Stacy Naito’s Sample Workout Routine

DAY 1: LEGS

• Leg Extensions– 5 sets of 15 reps
• Close Stance Hack Squats– 5 sets of 15 reps
  • supersetted with 5 x 15 jump squats
• Leg Presses– 5 sets of 15 reps
• Walking Lunges– 5 sets of 15 reps
• Hyper-Extensions with Glute Squeeze at Top– 5 sets of 15 reps
• Seated Calf Raises– 4 sets of 25 reps

DAY 2: DELTS, TRIS, CHEST

• Arnold Presses– 6 sets of 8 reps
• Front Raises into Side Laterals– 5 sets of 15 reps
• Rear Flyes with Dumbbells– 5 sets of 15 reps
• Incline Bench Presses– 5 sets of 15 reps
  • supersetted with 5 x 12 pullovers
• High Rope Pulls– 5 sets of 15 reps
• Overhead Tricep Extensions– 4 sets of 15 reps
• EZ Bar Skullcrushers– 4 sets of 12 reps

DAY 3: LEGS

• Prone Leg Curls– 5 sets of 15 reps
• Barbell Stiff Legged Deadlifts– 5 sets of 15 reps
• One Legged Leg Press– 5 sets of 15 reps (each leg)
• Cable Kickbacks– 5 sets of 15 reps
  • supersetted with 5 x 15 one legged lunge jumps
• Weighted Swing Lunges– 4 sets of 12 reps

DAY 4: BACK, BICEPS

• Wide Grip Seated Pulldowns– 5 sets of 12 reps
• Seated Wide Parallel Grip Cable Rows– 5 sets of 12 reps
• One Arm Bent Over Dumbbell Rows– 5 sets of 12 reps
• One Arm Dumbbell Preacher Curls– 5 sets of 10 reps
• Incline Bench Dumbbell Arm Curls– 5 sets of 12 reps
• Drop Set Standing Bicep Curls– 3 sets to failure

DAY 5: LEGS

• Close Stance Leg Presses– 5 sets of 20 reps
• Bench Step Ups with Jump– 5 sets of 12 reps
• One Legged Presses on Assisted Dip Machine– 5 sets of 20 reps
• Bench Stepover Squats on Aerobics Bench– 5 sets of 20 reps
• Plie Dumbbell Squats– 5 sets of 12 reps

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