Hello there love bugs and happy Saturday!
I hope your day is off to a great start already! Mine definitely is. The sun is shining, the snow is melting, it smells so fresh and spring-like outside, and my breakfast was absolutely delicious!
I also just finished my leg workout!
So that concludes this week of training for me! So, here’s a recap of all four of my workouts from this week. Let me know if you give any a try
Monday - Chest, triceps, and core
Hammer strength chest press 4 x 12, 10 (PR for reps), 6 (PR for weight and reps), 10
Decline hammer strength chest press 3 x 10, 8, 8
Cable chest press 4 x 10, 8 (PR for weight and reps), 8, 8
Incline DB flyes 4 x 10, 8 (PR for reps), 8, 8
Close grip straight bar cable push downs 4 x 12, 8 (PR for weight and reps), 8, 8
Skull crushers 4 x 10, 8 (PR for weight and reps), 8, 10
Reverse grip straight bar cable push downs 3 x 10
Crunches 2 x 30
Bicycle crunches 3 x 30 (15 each side)
My favourite exercise from this workout was the reverse grip push downs! This really isolates the triceps and I always envision Vanessa Tib while doing them!
Tuesday - Rest
Wednesday - Back and rear delts
Close grip pull downs 4 x 12 (PR for reps), 10 (PR for weight and reps), 8 (PR for weight and reps), 8
T bar row 4 x 8
Seated cable row 4 x 8
Single arm DB row 3 x 10, 8 (PR for reps), 8
Behind the neck pull downs 4 x 8
Face pulls 4 x 8
I always love back day! Even though I look forward to the back days that include deadlifts, these workouts are always great, too! My favourite exercise from this workout were the close grip pull downs! I love how I can feel my muscles really contracting during this one!
Thursday - Rest
Friday - Shoulders and biceps
Hammer strength shoulder press 4 x 8 – 10
DB side lateral raises (one arm at a time) 3 x 12
DB front raises (one arm at a time) 3 x 8
Cable upright row with straight bar 3 x 10
Alternating DB curls 3 x 12, 8 (PR for weight and reps), 8
Cable preacher curl 3 x 10
Concentration curls 3 x 10
Today was a great workout! We changed it up a bit from the usual by adding in the hammer strength shoulder press rather than using dumbbells. I was so happy to move up in weight for my DB curls because I had been stuck at the same weight for a while! I wish I would have done some core work after my workout, but I wasn’t feeling it, so I didn’t do it!
Saturday - Legs
Squats 4 x 12, 10, 8 (PR for reps), 8
Leg press 4 x 10, 6, 6, 6
Single leg leg extensions 3 x 8, 8, 10
Stiff leg deadlifts 4 x 12, 10 (PR for reps), 8 (PR for reps and weight), 8
Lying hamstring curl 3 x 8
Donkey calf raises 3 x 8 – 10
Toe press 3 x 10
Today’s leg workout was so tough! I was able to increase the amount of reps I do for my max weight with squats which fired me up!
Sunday - Rest
What was your favourite workout this week?
Are you working out today?
Do you think of anyone when you workout? I think of a variety of fitness inspirations (including many of my blends) while training, but for some reason I always think of Vanessa Tib when doing reverse triceps push downs!?