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 ūüôā

 

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
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Nov.14th Workout: 8 Week Program|Week Two|Day Two

Another day, another workout. I upped each one by 2 reps compared to last weeks. You will notice 2-3 new exercises I added because I wanted to add some supersets, and you will notice that I did not do any cardio today due to time but tomorrow, cardio will be implemented. 

 

Legs, biceps, abs, triceps 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 135 lb¬†
  • EZ-bar goodmornings: 3 x 10, 20 lb¬†

Superset:

  • Barbell Romanian deadlift: 3 x 10, 185 lb
  • DB lunge: 3 x 10, 40 lb

Superset:

  • Barbell standing calf raise: 3 x 10, 115 lb
  • Smith machine vertical leg press: 3 x 10, 255 lb

Superset:

  • Barbell curl: 3 x 10, 50 lb
  • Lying triceps extension: 3 x 10, 30 lb

Superset:

  • Barbell shrugs: 3 x 6, 185 lb
  • hanging leg raises: 3 x 20

Overall today’s back squat felt heavier having to do 10 reps instead of 8 and even my deadlifts were feeling quite heavier compared to last week, hopefully that changes but thankfully I still proved to do 10 reps so that is always a positive. The hanging leg raises are coming easier and less painful, lol. The smith machine vertical leg press I love doing just because it really works those quads and I can do heavier than 255 but I don’t need to go real heavy in order to get what I need from it – highly recommend this exercise if you someone who wants to target the quads.

 

Fitness WonderWoman

Shay-lon

https://giphy.com/embed/3o7btMPzJrsdyWVHeo

via GIPHY

 

Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps

Workout:

Tri-set:

 
  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb

Tri-set:

  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb

Tr-set:

  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb

Tri-set:

  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

 
 
  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)
 

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

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

Superset:

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

Superset:

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

Superset:

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

Superset/Pyramid:

  • 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.¬†

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo

 
 

Monday, Oct 2nd. Workout

Chest Day! Monday!

Chest, biceps & Triceps

 

Workout:

Superset:

 
  • Barbell bench press: 5 x 5. 90 lb, 95 lb, 100 lb, 105 lb
  • Plate curls: 5 x 8-10, 35 lb

Superset:

  • Incline bench press: 5 x 5. 70 lb, 75 lb, 80 lb, 85 lb
  • DB triceps kickback: 5 x 8-10, 40 lb

Superset:

  • Incline DB press: 3 x 8-10. 70 lb
  • Incline DB curls: 3 x 8-10, 40 lb

Superset:

  • Barbell curls: 3 x 8-10, 55 lb
  • Overhead DB triceps extension: 3 x 8-10, 20 lb
  • Cable crossover: 3 x 8-10, 40 lb

HIIT Training (5 rounds)

  1. High knees: 30 seconds (15 sec rest)
  2. high knees: 30 seconds (60 sec rest)
 
 

Incline DB Chest Press|Heavy Lifting

https://www.youtube.com/watch?v=R5SCCmk-8FQ

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