Another training week has been completed as of 2:00 pm today, so it’s that time of the week again! Time to share my week of workouts with you!
This week has been great and I’m still experiencing that “workout high” from today’s leg workout.
I hope you enjoy reading over this week’s workouts and maybe even give some a try for yourself!
Monday - Rest
Tuesday - Chest, triceps, and core
Incline DB press 4 x 12, 8, 6 (PR for weight and reps), 6
Chest press machine 3 x 10
Incline hammer strength chest press 3 x 8
Cable flyes 3 x 8
Cable v bar push downs 3 x 10
Bent over overhead cable extensions 3 x 8
Machine dips 3 x 8
Crunches 3 x max
Planks 2 x max
We went really heavy on chest today! I loved it! I was sore by the end of the night and the DOMS lasted for days! Hitting those low reps with heavy weights always gets me!
Wednesday - Back and rear delts
Deadlifts 4 x 12, 8, 6, 6
Lat pull downs 4 x 12, 10, 10, 10
One arm iso row 3 x 8
Straight arm pull downs 3 x 8
Behind the neck cable pull downs 4 x 12, 10, 10, 10
Rear delt cable flyes 4 x 10
This was one of my favourite back workouts yet! Back is my favourite body part to train, but for some reason I just loved this workout!
Thursday - Rest
My usual hot yoga day, but I needed rest and honoured that!
Friday - Shoulders, biceps, and core
DB shoulder press 4 x 10 (PR for reps), 6 (PR for weight and reps), 8, 7
DB lateral raise 3 x 10
Barbell front raise 3 x 10
Upright row with EZ bar 3 x 8
Barbell curl 3 x 10
Preacher curl with EZ bar 3 x 8 – 10
Concentration curls 3 x 10 (PR for reps)
Cable crunches 3 x 20
Today’s workout was awesome and we did two new to me exercises! It’s awesome that I’ve been training with my trainer since September and he’s still able to give me new ways to shock my muscles! I absolutely loved the preacher curls using an EZ bar. I was able to really concentrate on flexing my bicep. If you’ve never given them a try, try them out this week!
Saturday - Legs
Leg extensions 4 x 12 (PR for reps), 10 (PR for weight and reps), 8 (PR for weight and reps), 10
Hack squats 4 x 12, 10, 6, 6
One leg leg press 3 x 12 (PR for reps), 10 (PR for reps), 10
Stiff leg deadlift 3 x 12, 10, 10
Standing hamstring curl 3 x 10, 8, 8
Donkey calf raises 3 x 10
Seated calf raises 3 x 10
Today’s workout was great and full of PR’s! I didn’t realize, but my trainer increased my leg extension weight by 15 lbs. for our second set. I guess I wasn’t trying my hardest in the past because I was able to get up to 10 reps, so we went up another 15 lbs. from there! My one leg leg presses are also improving which excites me because I was stuck at the same weight for a while. I had so much power for my workout today! It must have been all of that prime rib I had last night
Sunday - Rest
I hope you all had a great week of training, too!
What was your favourite workout this week? Did you workout today? What did you do? I want to hear it all!
Happy Saturday and have a great weekend, loves!