Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

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I Pulled Through Monday (Week Three|Day One)

I didn’t skip chest day!

Workout:

 
  • Incline barbell bench press: 3 x 12, 70 lb
  • DB bench press: 3 x 12, 60 lb
  • Wide grip pull up: 3 x to failure

Superset:

  • Bentover barbell row: 3 x 12, 70 lb
  • Bentover DB row: 3 x 10, 40 lb

Superset:

  • Seated DB shoulder press: 3 x 12, 50 lb
  • Seated Arnold DB press: 3 x 8, 20 lb
 

DB side lateral raise: 3 x 12, 30 lb and 40 lb

 

Superset:

  • Sit ups: 3 x 30
  • Crunches: 3 x 30

Fitness WonderWoman,

Shay-lon 

 

Oct. 25th workout

Triceps, back and glutes

 

Workout:

Tri-set:

 
  • Close grip barbell bench press: 4 x 15-20, 55 lb
  • reverse grip barbell bentover rows: 3 x 15-20, 30 lb
  • barbell hip thrust: 3 x 15-20, 25 lb plate

Tri-set:

  • DB floor press: 3 x 15-20, 40 lb
  • DB palms-in bentover row: 3 x 15-20, 40 lb
  • Butt lifts: 3 x 15-20

Tri-set:

  • kneeling cable triceps extension: 3 x 15-20, 50 lb
  • mixed grip chin ups: 3 x 15
  • glute kickback: 3 x 15-20

Tri-set:

  • dips: 3 x 15
  • inverted row: 3 x 15-20
  • pull through: 3 x 15-20, 50 lb and 40 lb

HIIT: 1 round

  1. Plank: 30 seconds
  2. push up plank: 10 seconds
  3. plank: 20 seconds:
  4. one legged plank: 10 seconds each leg
  5. one legged push up plank: 5 seconds each leg

The HIIT workout at the end was difficult, so try it! Also, if you have never tried mixed grip chin ups, I definitely felt they were more challenging, so give those a try as well. Again today’s focus was on muscular endurance, definitely leaves you with a different kind of soreness when you are finished.

 

Fitness WonderWoman

Shay-lon

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

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Fitness WonderWoman,

Shay-lon xo

Wednesday, Oct. 4th Workout

Back, Abs & Glutes

Workout:

Superset:

 
  • Hyperextension (back extension): 4 x 8-10, 25 lb & 45 lb plates
  • Glutes bridge: 3 x 8-10
  • Ankle touches: 4 x 20

Superset:

  • Kneeling barbell squat: 4 x 8-10, 115 lb
  • one arm DB row: 3 x 8-10, 35 lb
  • Toe touches: 4 x 20

Superset:

  • One legged cable kickback: 3 x 8-10, 30 lb
  • Plate row: 4 x 8-10, 35 lb
  • plank: 4 x 30 seconds
 
  • Wide grip pull up: 4 x 8

HIIT Training (5 rounds)

  1. Jump rope: 30 seconds
  2. Jumping jacks: 30 seconds

Fitness WonderWoman,

Shay-lon xo

September 13- Workout

Warm up:

 
  • 2-3 minute step up

Workout:

Superset:

  • Bulgarian Squat: 4 x 10, 30 lb
  • Hammer curls: 4 x 10, 40 lb

Superset:

  • Pull ups (wide grip): 3 x 10
  • reverse EZ bar curls: 3 x 10, 40 lb

Superset:

  • goodmorning: 3 x 10, 30 lb
  • Rack pull: 3 x 10, 95 lb

Superset:

  • Leg extension: 4 x 10 – 60 lb, 3 x 8- 80 lb, 3 x 6 – 100 lb
  • leg curls: 4 x 10- 60 lb, 3 x 8- 70 lb, 3 x 6- 80 lb

HIIT TRAINING: (5 rounds)

  1. plank leg raises (15 seconds)
  2. plank arm raises (15 seconds)
  3. mountain climbers (15 seconds)

If you enjoy my workouts make sure to like, comment, follow and share!

 

Fitness WonderWoman 

Shay-lon xo

 

August 29th Workout

Today’s Back attack and Abs 🙂

 

Warm up:

 
  • 2-3 minute step ups

Workout:

Superset:

  • Face pull (rope attachment): 3 x 6-8, 60 lb, 70 lb, 80 lb
  • Military press: 3 x 6-8, 60 lb
  • 1 minute jump rope

Superset:

  • Close-grip pulldown: 3 x 6-8, 100 lb
  • single arm DB row: 3 x 6-8 per arm, 35 lb
  • 1 minute jump rope

Superset:

  • Smith machine single arm row: 3 x 6-8 each arm, 55 lb and 65 lb
  • Inverted row: 3 x 6-8
  • 1 minute jump rope 

Superset:

  • Seated Russian Twist: 3 x 10-15, 45 lb
  • Planks: 3 x 1 minute
  • Vertical crunches: 3 x 10-15

I pretty much did all supersets and focused on working my back muscles today and abs, the jump rope was some added cardio!

 

Fitness WonderWoman,

Shay-lon xo