Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

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4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos! 

Week 7|Tuesday|Workout

I am going to catch everyone up where I left off in my workouts for Week 7, then I will post Week 8’s today as well 🙂

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 12, 140 lb
  • Goodmornings: 3 x 10-12

Superset:

  • Barbell Romanian deadlift: 3 x 12, 190 lb
  • Standing calf raise: 3 x 12, 120 lb

Superset:

  • DB lunge: 3 x 12, 50 lb
  • Plie squat: 3 x 10-12, 25 lb

Superset:

  • Barbell curl: 3 x 12, 50 lb
  • Lying triceps extension: 3 x 12, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardiovascular: (2X)

  1. Body bar squats: 10/20/30 reps, 3 lb
  2. Kettlebell swings: 10/20/30 reps, 10 k

Week Two|Day Four| 6 weeks to shreds part 1

Warm up: 2-3 minutes of jump rope

  1. Incline DB flys: 3 x 12-15. 30 lb. ( 1 minute of jump rope after each set)
  2. DB flys: 3 x 12-15. 30 lb. (1 minute bench step up after each set)
  3. Cable crossover: 3 x 12-15. 50 lb. ( 1 minute squat jumps after each set)
  4. Triceps pushdown: 3 x 12-15. 70 lb. (1 minute box shuffle after each set)
  5. Standing DB Triceps extension: 3 x 12-15. 20 lb. (1 minute kettlebell swings – 8kg after each set)
  6. Cable lying triceps extension: 3 x 12-15. 30 lb. (1 minute goblet squat – 30 lb after each set)
  7. Crunches: 3 x 12-15. (1 minute running in place after each set)
  8. One arm high pulley cable side bends: 3 x 12-15. 20 lb (1 minute lunge jumps after each set)
 

Week Two|Day Day Three| 6 weeks to shreds part 1.

Warm up: 2-3 minutes skipping in place

 

Workout:

 
  1. Bentover barbell row: 4 x 6-8. 80 lb. (1 minute skipping in place after each set)
  2. Bentover DB row: 3 x 6-8. 60 lb. ( 1 minute goblet squat – 30 lb after each set)
  3. seated cable rows: 3 x 6-8. 100 lb. (1 minute box jumps after each set)
  4. barbell shrugs: 4 x 6-8. 95 lb. ( 1 minute DB step ups – 30 lb after each set)
  5. barbell curl: 3 x 6-8. 50 lb. (1 minute kettlebell swings – 8kg after each set)
  6. barbell or EZ bar preacher curl: 3 x 6-8. 10 lb (1 minute med ball slams- 10 lb after each set)
  7. Reverse barbell curl: 3 x 6-8. 20 lb. ( 1 minute DB lunge – 20 lb)
  8. seated palm up barbell wrist curl: 3 x 6-8. 45 lb. (1 minute battling ropes)

My 6 weeks by 6 weeks shred/cut program – Fitness Collab (YouTube)

https://www.youtube.com/watch?v=QPSeYV4rKq0

Hey everyone,  I have started a shred/cut program with a fellow YouTuber from a program she found on Bodybuilding.com.

It is only a 6 week program but to lengthen it, we will be doing it twice. Fun! 

Anyways this video is basically letting you know my goals for it, my macros, my workout from today and what to expect these next 6 weeks .. 

 

Feel free to subscribe to my channel – and follow my social media links! 

 

Your Fitness Blogger,

 

Shay-lon xox

Pre-workout Supplement Review|Legend Pro| Jay Cutler

https://www.youtube.com/watch?v=GCCTv4uA_PY

This is my review on Jay Cutler’s Legend pro preworkout supplement!

Shay-lon xoxox