Week four|day one| 6 weeks to shreds part one

Warm up: 2-3 minute step ups with knee raise

  1. Barbell bench press: 4 x 9-11 (medium grip). 70 lb, 75 lb, 80 lb.  ( 1 minute bench step ups)
  2. Incline DB press: 3 x 9-11, 50 lb. ( 1 minute DB cleans – 30 lb)
  3. Decline DB bench press: 3 x 9-11,  50 lb (1 minute running in place)
  4. Dips: 4 x 9-11 (1 minute kettlebell swings – 15 lb)
  5. Barbell bench press:  4 x 9-11 (close grip) 75 lb (1 minute smith power clean – 75 lb)
  6. Smith machine hip raise: 3 x 9-11. 65 lb. (1 minute step ups)
  7. Hanging leg raise: 3 x 9-11. ( 1 minute quick step ups) 

Today was back to where we were on day one, but this time, my goal was to lift 5-10 lb more weight in each exercise compared to day one (which I did accomplish on all the lifts). The cardio acceleration between each set was to amped up, so I did 2 minutes instead of one minute of each one – which made a whole lot of a difference with my endurance. I am happy with today’s results. Thanks for reading, feel free to leave a comment, like, share, and follow!

 

Fitness WonderWoman,

Shay-lon xxxo

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

3 thoughts on “Week four|day one| 6 weeks to shreds part one”

    1. Thank you for nominating me PoojaG,
      I have been off social media for a while expect for small things and haven’t had the chance to catch up on blogging, but I will do this nomination when I can today 🙂 thank you.

      Liked by 1 person

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