Thursday, December 27th

Upper body workout

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Pec dec machine: 4 x 25, 20 lbs
  • reverse grip triceps pressdown: 4 x 25, 50 lbs


  • Barbell bench press: 5 x 8 x 65%, 80 lbs 
  • Barbell bench press (narrow grip): 5 x 8, 70 lbs


  • Lat pulldown (underhand): 5 x 8, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • body weight dips: 5 x 8


  • DB alternating hammer curls: 5 x 8, 60 lbs
  • EZ bar reverse grip bentover row: 5 x 8, 60 lbs


  • Seated DB alternating curls: 5 x 8, 40 lbs
  • DB bentover reverse fly: 5 x 8, 40 lbs

Sore legs


Warm up:

  • kettlebell stiff legged deadlift: 4 x 25, 12 lbs
  • standing hip abduction: 4 x 25, 30 lbs
  • kettlebell swings: 4 x 25, 12 lbs


  • Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps)
  • Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps)
  • Barbell front squat: 4 x 8-10, 105 lbs 


  • Linear leg press (narrow stance) 4 x 8-10, 298 lbs
  • Linear leg press (wide stance) 4 x 8-10, 298 lbs


  • Smith machine lunges: 4 x 8-10, 75 lbs
  • EZ bar goodmorning: 4 x 8-10, 50 lbs


  • Seated leg extension (single leg) 4 x 8-10 each leg, 20 lbs
  • Seated leg extension: 4 x 8-10, 80 lbs

The preacher curl

The preacher curl, an exercise I don’t do often but one that I should do because it is a great bicep exercise workout, especially if you are really looking to isolate the muscle. My gym offers a space to do the curl like in the video above ( I assume most gyms do) but if not, there are ways to get it done with a little bit of creativity. I tend to biceps on my upper body day as an accessory workout with my bench press & used as a form of supersets (which this exercise would be good for). Typically when doing the preacher curl you want to be sure to be slow and contracted. Watch the above video for a demonstration. 

How to (step by step)

  1. You will need an EZ bar — Like the above bar in the video. You will have your hand placement on the close inner bar handle (best to have someone hand it to you, but if not, use the front bar rest attached to the preacher bench) Palms forward and slightly tilted inwards
  2. chest against the preacher bench, and arms pressed against the preacher bench– hold the EZ curl bar at shoulder length. 
  3. While breathing in, slowly lower the bar until biceps are fully stretched 
  4. While exhaling, use your biceps to curl the weight until biceps are fully contracted. 

The preacher curl is what helps to build the ‘peak’ in your biceps, it works the shorter head of the bicep muscle. Again a great exercise if executed properly and with slow contracted movements; making sure to squeeze on your way up & fully stretch on the way down & pay attention to make sure you are breathing. 

Tuesday, Sept. 26th Workout


This whole week has been SUPER DUPER BUSY! 

I normally have time to let everyone know beforehand so that it doesn’t come as surprise if I miss days blogging – but I forgot. I have been running the gym I work at this whole week because the owner is on vacation and so I have had to work on days that are normally my day off, not to mention since now having a client at the gym, I have had to focus on making their workouts .. and I just been trying to keep up with studying as well. I hope all of you understand, and know that I will continue to blog and hopefully next week will be back to “normal” but bare with me if I miss some days this week because of my heavy workload. Thank you ahead of time and hope you enjoy this workout!


Light leg, biceps and triceps Workout




  • Kettlebell front squat: 3 x 15-20, 24 lb
  • Glute kickback: 3 x 15-20
  • Hammer curls: 3 x 15-20, 30 lb


  • Kettlebell one-legged deadlift: 3 x 15-20, 12 lb
  • Cable one arm triceps extension: 3 x 15-20, 30 lb
  • Cable curls: 3 x 15-20, 30 lb


  • DB squat to shoulder press: 3 x 15-20, 20 lb
  • Close grip EZ bar curl:  3 x 15-20, 20 lb
  • Lying DB tricep extension: 3 x 15-20, 30 lb


  • Dips: 3 x 15-20
  • Barbell calf raises: 3 x 15-20, 45 lb
  • Bodyweight squats: 3 x 15-20

HIIT Training: 3 rounds

  1. Elbow plank (20 seconds) then 20 sec rest
  2. plank (20 seconds) then 20 sec rest
  3. Elbow plank (20 seconds) 20 sec rest
  4. plank (20 seconds) 60 seconds rest

I did a very light weight workout, nothing with heavy lifting, I was working on some muscular endurance and also some ab HIIT work as well. 


Fitness WonderWoman,

Shay-lon xo


September 13- Workout

Warm up:

  • 2-3 minute step up



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


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


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


  • 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


Week One|Day 3| 6 weeks to shreds workout

Warm up: 2-3 minutes skipping in place

  1. Bentover barbell row: 4 x 9-11, 65 lb. (1 minute cardio acceleration: skipping in place)
  2. Bentover DB row: 3 x 9-11, 40 lb. (1 minute cardio acceleration: goblet squats- 30 lb)
  3. Seated cable rows: 3 x 9-11, 100 lb. (1 minute cardio acceleration: box jumps)
  4. barbell shrugs: 4 x 9-11, 85 lb. (1 minute cardio acceleration: DB step ups, 30 lb)
  5. barbell/EZ bar preacher curl: 3 x 9-11 (1 minute cardio acceleration: med ball slam)
  6. Reverse barbell curl: 3 x 9-11, 20 lb. (1 minute cardio acceleration: DB lunge – 20 lb)
  7. Seated palm up barbell wrist curl: 3 x 9-11, 45 lb. (1 minute cardio acceleration: battling ropes)

Cardio acceleration is to be done after each set per exercise. 

Skullcrushers (Exercise- how to) –the demonstration video

Welcome FitFam, 

Today’s blog post will be another exercise “how to”. I am sure some of you have heard of the exercise “Skullcrusher” and if not, then today will be your lucky day because this will be the exercise I discuss with you. For starters, the skullcrusher can be considered a more advanced movement because most people who happen to demonstrate this particular exercise tend to not do it correctly (which of course can cause injury), so it is very important before doing this particular exercise, that you take the time to watch proper videos and/or ask a professional so you can reduce your chances of injury. 


How Do I Perform The Skullcrusher? (Using the EZ- bar)

  1. Use a closed grip, lift the EZ-bar with elbows in as you lie on the bench ( arms should be perpendicular to the floor) – This is the starting position
  2. Keep the upper arms stationary, lower the bar allowing the elbows to flex while inhaling. You will pause once the bar is directly over the forehead. 
  3. lift the bar back to the starting position, extending the elbow and exhaling

What Muscles are being worked on?

  • Triceps 

So hopefully this is one of those exercises that you give a go, and as always before performing any of these exercises consult with a professional if you have any prior injuries or conditions that could hinder you. Thank you for reading.


like, comment, share, and follow.


Your Fitness Blogger,

Shay-lon xxoo