Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 



  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb


  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb


  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb


  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb


  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 


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Fitness WonderWoman, 

Shay-lon xo


How to create good blog content as a fitness/health blogger


Push Up Challenge – Day 21 (Bloating pt. 2)


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Push Up Challenge – Day 19 & 20 ( I am PMSing and Bloated… )


Seriously, today is womanly probs & it sucks. I pushed through the push up challenge though the best way I could – took various breaks doing it. Today was 30 reps. I have to say, it is not my favorite thing to do when I am on my time of month .. the joys! (sarcasm). 

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Push Up Challenge – Day 13


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Push Up Challenge- Day 10 & 11


I did the Push Up challenge to make up for yesterday since I was at work all day and couldn’t make it to the gym. I have a rest day for day 11, but did my 12 reps today to make up for the ones I didn’t do yesterday. I have noticed my quads are looking strong and toned, and I am so happy about that, these leggings do my justice 🙂 I will leave my social media accounts below so you can follow me. 


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Don’t forget to email me at Shay.moss19@gmail.com to sign up for the March Push Up Challenge. Also feel free to send me emails for questions you may have, or inquiries, I love being of help and I get emails quite often asking me for advice/tips and helping people, so don’t be afraid to do that. Thank you for reading.


Your Fitness Blogger,


Shay-lon xxxo