November 2nd Workout: The Going can get tough

The going can get tough, but if you don’t go, then you won’t know..  – Shay

 

Workout:

Tri-set:

 
  • Seated smith machine shoulder press: 4 x 10, 75 lb
  • DB front raises: 3 x 10, 20 lb
  • DB lateral raises: 3 x 10, 30 lb

Tri-set:

  • Back extensions: 4 x 10, 45 lb plate
  • alternating renegade rows: 3 x 10, 25 lb
  • seated goodmorning: 3 x 10, 40 lb

Tri-set:

  • Low pulley row to neck: 4 x 10, 40 lb
  • One arm bentover DB row: 3 x 10, 30 lb
  • Incline straight raises: 3 x 10, 20 lb

Tri-set:

  • Face pull: 4 x 10, 80 lb
  • EZ bar bentover row: 3 x 10, 50 lb
  • band pull apart: 3 x 10, blue resistance band
 
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Hammer Curls (YouTube Video)

 

https://www.youtube.com/watch?v=mchrqRIxBNI

Alternating Hammer curls, moderate intensity

3 sets of 10 & 25 lb DBs 🙂

Tuesday, Oct. 10th – Workout

Shoulders. Biceps. Cardio.

Workout:

Superset:

 
  • Push press: 3 x 8-10, 65 lb
  • Barbell curl: 3 x 10, 50 lb

Superset:

  • Standing palm-in DB press: 3 x 10, 50 lb
  • DB curls: 3 x 10, 40 lb

Superset:

  • Standing DB straight arm front delt raise above head: 3 x 10, 20 lb
  • Hammer curls: 3 x 10, 40 lb

Superset

  • DB rear delt row: 3 x 10, 40 lb
  • EZ -bar curls: 3 x 10, 40 lb

Superset:

  • DB raise: 3 x 10, 40 lb
  • Cable curls: 3 x 10, 40 lb

Cardio:

  1. Sprints: 30 seconds
  2. sprints: 45 seconds
  3. sprints: 1 minute

HIIT: ( 3 rounds)

  1. elbow plank: 20 second (10 sec rest)
  2. elbow plank: 10 seconds (10 sec rest)
  3. elbow plank: 10 seconds (10 sec rest)
  4. elbow plank: 20 seconds (60 sec rest)

Fitness WonderWoman,

Shay-lon xo

 

Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
  • Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
  • Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
  • Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
  • Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
  • Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)

Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up: 

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Standing DB Shoulder Press (My YouTube video)

https://www.youtube.com/watch?v=crEr63cDL4g

This is just a short segment of me demonstrating the shoulder press with dumbbells. I am using 20 lb dumbbells in each hand and did 3 x 10. For the sake of the video, I only show one set of this exercise. Enjoy!

12 Week ‘Cut’ Program (Day Six)

https://www.youtube.com/watch?v=VUpwoSGstr4