Stacey Naito Interview

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

2307DAY 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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