Monday - Chest & Triceps
Incline bench press 4 x 12, 10, 10, 10
Flat bench hammer strength press 4 x 8
Cable crossover 4 x 12, 8 (PR for weight), 8, 8
Triceps push down with V bar 4 x 12, 10, 8, 8
Bent over over head triceps extension with V bar 3 x 10
Single arm reverse grip cable triceps pushdown 3 x 10
This workout was awesome and I felt like I got a pretty good pump from it!
Chest day is definitely the most frustrating day for me since it is my weakest area. My trainer says I have an incredibly impressive squat and deadlift for my size, but we need to work on my bench press! I’m motivated, though, so that’s key
Tuesday - Rest
Wednesday - Back & Rear Delts
Reverse grip pulldowns 4 x 12, 8, 8, 8
Close grip seated row 4 x 12, 8, 8, 8
Deadlifts 4 x 12, 6, 6, 6
Straight arm pulldowns 3 x 10, 8, 8
Behind the neck pulldowns 3 x 10
Face pulls 3 x 8
I am really proud of myself for getting through this workout as strong as I did! I was really unmotivated before this workout because I found out my personal trainer was sick and couldn’t make it for our training session. I’m always bummed out when I have to train alone because I get used to being so spoiled training with a personal trainer all of the time. Anyways, I was able to break through that “bummed out” mindset and have a really good workout on my own. I used a workout that my trainer and I did together on January 9th, so I knew I’d be doing a workout he’d have me do. Overall, I was really impressed with my deadlifts. I felt very powerful doing them and could have probably hit 8 reps, but didn’t want to push myself too hard without a spotter.
Thursday - 45 minute yoga class
Friday - Shoulders, Biceps, & Core
DB shoulder press 4 x 12, 10 (PR for reps), 8 (PR for weight), 8
DB lateral raises 3 x 10
DB front raises 3 x 8
Upright row with EZ bar 3 x 10
Alternating DB curl 3 x 10, 8 (PR for weight), 8
Two arm preacher curl 3 x 12, 10 (PR for weight), 10
Single arm cable curl (kneeling) 3 x 8
V ups on bench 3 x 20 – 30
My all time favourite shoulder workouts are the ones that include pretty much all DB exercises, so I really enjoyed this workout. I was so excited when I set two new PR’s for myself within the very first few minutes of my workout! The last exercise was new to me and I didn’t know how I felt about it at first, but my trainer said he did these when prepping for a competition. They were interesting and after my first set I got the hang of it and actually really enjoyed them after all. I was able to really concentrate on contracting my bicep and it’s always good to work your muscles from different unfamiliar angles!
Saturday - Legs
Leg extensions 3 x 10
Hack squats 4 x 12, 12 (PR for reps), 8 (PR for weight), 8
Single leg leg press 3 x 10 (PR for reps), 8 (PR for weight), 8
Lying leg curl 3 x 10 (PR for reps)
Seated leg curl 3 x 8
Standing calf raise 3 x 8
Seated calf raise 3 x 10
Today’s leg workout surprised me! I started out feeling kind of weak (my leg extensions were pretty pathetic), but once I got into the workout I was able to set some new PR’s! I’m really impressed with how far I’ve come with single leg leg presses!
Sunday - Rest
I hope you’re all having a great weekend! If you need a new workout to try, give some of these a go! It’s been a great week of training!
Did you workout today? What did you do?
What are you doing this weekend? I think my boyfriend and I are going to the theatre soon to see Silver Linings Playbook!
Have you emailed me a high five yet? Please email me at firstname.lastname@example.org so I can feature you in this week’s HFF! Read here for more information.