Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs
Advertisements

Heavy Bench press PR

Making positive moves

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • Resistance band reverse fly: 4 x 25, green band
  • resistance band triceps kickback: 4 x 25, green band

Workout:

  • Barbell bench press: 3 x 120 lbs, 3 x 125 lbs ( I did 2 reps at 120 lbs for a new PR)

Superset:

  • DB farmer carries: 4 x whole track and back, 110 lbs
  • Plate hyperextension: 4 x 8-10, 35 lbs

Superset:

  • DB upright row: 4 x 8-10, 40 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs

Superset:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • DB hammer curls: 4 x 8-10, 50 lbs

Superset:

  • DB chest press: 4 x 8-10, 60 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio:

  • Spin bike: 20 minutes, gear 6, rpms 70+

Tuesday’s Dynamic Effort

10.30.18

Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs

Superset:

  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg

Cardio:

  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

Follow me on social media for videos of my workouts & more content

InstagramShay_FitnessWonderWoman

TwitterShayM_Fitness

Facebook page: ShayFitnessWonderWoman

Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs

Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

Leg day 10.16 18

Warm up:

  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Kettlebell swings: 4 x 25, 4kg
  • Clamshell with band: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 6 x 5-6 @ 65% 1RM — 200 lbs
  • Barbell back squat: 6 x 5-6 @ 65% 1RM — 145 lbs
  • Front Squats: 5 x 8-10, 105 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • seated leg curl: 5 x 8-10, 50 lbs

Tri-set:

  • Kettlebell plie squats: 5 x 8-10, 12 kg
  • EZ bar hip thruster: 5 x 8-10, 70 lbs
  • EZ bar overhead lunges: 5 x 8-10 (first time doing this exercise) 30 lbs but probably could have went higher.
  • Seated leg extension: Dropset
  • 80 lbs, 8-10 reps
  • 70 lbs, 8-10 reps
  • 60 lbs, 8-10 reps
  • 50 lbs, 8-10 reps
  • 40 lbs, 8-10 reps
  • 30 lbs, 8-10 reps
  • 20 lbs, 8-10 reps

No rest during this dropset.