Slow & Steady

I happen to make it back to the gym today (I only managed to go Thursday) and hadn’t gone since then or before then because I was stuck in my rut, but since coming back, my workouts will be starting off “easy” due to not wanting to over exert myself since it has been a little while since performing the lifts — and I want to gradually bring back what is left of my muscle memory; in hopes it will help to get back to normal in routine. I still have the same days/routine but the weight is a little lighter for now. The workout wasn’t long today but it did feel good. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 3 x 8. 75 lbs
  • Barbell floor press: 3 x 8, 90 lbs

Tri-sets:

  • Cable straight arm pull down: 3 x 10, 70 lbs
  • Cable face pull: 3 x 10, 50 lbs
  • DB standing triceps overhead extension: 3 x 10, 20 lbs

Tri-sets:

  • DB floor press: 3 x 10, 60 lbs
  • Standing DB shoulder press: 3 x 10, 40 lbs, 30 lbs, 20 lbs
  • Seated DB triceps overhead extension: 3 x 10, 20 lbs

Supersets:

  • DB lateral raise: 3 x 10, 20 lbs
  • DB front raises: 3 x 10, 10 lbs

Shay-lon Moss

ACSM Certified Personal Trainer

Sponsored Athlete

Owner of Confident Fit, LLC

Exercise Science Degree

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Another Monday Workout

Warm Up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Lat pull down: 4 x 25, 50 lbs
  • DB bentover reverse flys: 4 x 25, 10 lbs

Workout:

  • Floor barbell bench press: 10 x 6, (5 x 80 lbs 65%), ( 5 x 95 lbs 75%)
  • Floor barbell bench press: 10 x 2-3, (5 x 100 lbs 80%) ( 5 x 105 lbs 85%)
  • Floor barbell bench press (wide grip): 5 x 8-10, 75 lbs
  • Floor barbell bench press (narrow grip): 5 x 8-10, 75 lbs

Tri-Sets:

  • Floor DB press: 5 x 8-10, 60 lbs
  • Cable upright rows: 5 x 8-10, 70 lbs
  • Cable curls: 5 x 8-10, 40 lbs