Workouts

WORKOUTS FROM THIS WEEK!

HAPPY FRIDAY!!!!!!!

Here are a few of my workouts from this week! I am only sharing 2 as they are both super long…especially the one I did today! My workout split this week was: SPRINT on Sunday, SPRINT and LEGS Monday, shoulders/core and SPRINT on tuesday, hot yoga weds, rest day on Thursday (1 full rest day per week), Friday (today) I trained chest/back, and tomorrow I am not sure yet what I will do but I will likely train glutes/hamstrings and corework.

LEG DAY

  • Front squats into back squats (barbell):
    • 10/10 65# (warmup set; also did one with just the bb which is 45#)
    • 10/10 85#
    • 10/10 95#
    • 10/10 105
    • 5/8 115
  • Bulgarian split squats (holding 2 20# dbs; go DEEP to activate more GLUTES!)
    • 3 x 20 each leg
  • Weighted stepups (holding 2 20# DBs)
    • 3×15-20 each leg
  • Seated hamstring curl 4 x 12-20
  • Butt blaster 3×8 (heavy)-12
  • Leg press 3 x 20 (4 plates total)

CHEST/BACK 

  • warmup with external/internal cable rotation; arm circles
  • Bench press:
    • 5×3-10 working sets @75-95#. I got up to 3 reps with 95#!! YAHOO
      • in between sets I did 15 KBS with 45# and 15 “squat burpees” (jump out into plank then jump feet back in wide, into a squat, and come up only halfway into a squat with chest lifted and jump back out into plank, repeat). Regular burpees work fine too!
  • Incline Bench press:
    • 4×6-8 @65-75#
  • Deadlifts
    • 3×10 @135
    • 3×8 @ 155
      • superset straight arm pulldown, 4×15-20
  • Incline DB press 
    • 3×8-15 @30 and 35# DBs
  • Seated wide chest
    • 3×12-15 (2 sets with 90#; 1 set with 70#) ; superset inverted BW row 3 x 15 (pulling up FAST and with POWER!)
  • Landmine bar press
    • 3×8 with 20# on bar; superset wide grip pullups 3×8-10
  • Single arm DB row
    • 3×10 with 45# superset elevated single leg hip bridge 2 x 25  (random glute work!!)
  • 6 mins stairmill followed by T PUSHUPS – 3 x 10 ; superset 3 x 6 ish pullups, not assisted; back to stairmill another 5 mins fast pace
  • Close grip pulldowns 3 x 10-12 75-80#
  • Weighted back extensions 4 x 15-20 (holding 25 and 35# plates) superset L SIT...as long as possible – 30 seconds; 5 sets
  • Finish with 3 x 12 wide grip cable row + 25 V ups; 60 medicine ball mt climbers; and hanging leg raises 2 failure.

(Example of L sit 😉 ) SO GOOD FOR CORE! Go try out one of these workouts!!

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