8 Week Program

So today starts a new program I will be giving a go for 8 weeks, I found it on Muscle & Strength website. Now typically I don’t use these programs because for one, they aren’t 100 percent and secondly I like creating my own workouts. However, when I do choose to do one, I like it because it allows me to stay in maintenance with my physique usually, it might add some workouts, or variations that are new to me, it allows me to focus on other aspects of my life so I am not stressing out over having to create my workouts, & they come handy for when I want to prep for something but need time to make plans and come up with goals, etc. This particular program is seemingly basic for intermediate athletes/lifters to build some muscle. After this program is finished, I will then go back to creating my own workouts for another month or so, then I have plans in hopefully training in a strict powerlifting style so I can do a competition in the late spring or summer – so I will continue to share the workouts with all of you throughout this program and will share the link to the program I am doing as well, so if anyone else becomes interested, then you can do your own research. 

Workout:

Superset:

  • Incline barbell bench press: 3 x 8, 70 lb ( I did a warm up of 2 sets of 12 reps)
  • DB bench press: 3 x 8, 60 lb and 70 lb

Superset:

  • Wide grip pull ups: 3 x failure ( I did a warm up of 1 set of 12 reps)
  • Bentover barbell row: 3 x 8, 70 lb

Superset: 

  • Seated DB press: 3 x 8, 50 lb (I did a warm up of 1 set of 12 reps)
  • DB side lateral raise: 3 x 8, 40 lb
 
  • Sit ups: 3 x 20

HIIT: (5 rounds) This was NOT part of the program

  1. High knees: 20 seconds
  2. Jumping jacks: 20 seconds

Fitness WonderWoman

Shay-lon xo

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