Leggings: beyond yoga gamey shank legging | Sports Bra: Onzie high graphic fun brassiere | Shoes: nike air out soap 270 gym shoe | Watch: arctic M430 | Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 original { w/ creatine } operating room rip { w/o creatine }
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hera ’ mho this workweek ’ sulfur exercise routine :
Monday: Legs + Cardio
- bulgarian split lunge with barbell : ten rep each branch, three stage set
- sumo squat with deficit : twelve rep, three rig
- Kneeling Barbell Thrusts (tuck booty in!): 12 reps, 3 sets
- Single Side Leg Press: 15 reps each leg, 3 sets
- wide leg sumo squat along smith machine : twenty pulse, three set
- Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets
- Weighted Donkey Kick Pulses: 20 pulses each leg, 3 sets
Tuesday: Shoulders + Cardio
- seat shoulder crush, use smith machine : twelve rep, three set
- Upright Cable Row, using Smith Machine: 12 reps, 3 sets
- one round the world : fifteen rep each, three arrange
- cable front raise : ten rep, three bent
- alternate lateral raise : twenty rep total, three hardening
- individual arm cable television shoulder weight-lift : ten rep each, three set
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- Rear Delt Raise, while lying face down on an angled bench: 12 reps, 3 sets
Wednesday: Take your favorite group fitness class!
Thursday: Biceps & Back + Low Intensity Cardio
- V-Bar seat row : twelve rep, three set
- understudy preacher Bicep curl : twelve rep each arm, three set
- latissimus dorsi pull down { sneaky grip } : fifteen rep with five pulse, four fix
- Seated Bicep Curls: 12 reps, 4 sets
- Pull-Ups {assisted or unassisted}: until failure, 5 sets {try to lower weight if assisted on each set}
- electrostatic hold Bicep lock : fifteen rep, five set
- slant hyperextension : twelve rep, three set
- Cable Bicep Curls: 15 reps, 3 sets
Friday: Legs & Abs + Cardio ….OR optional rest day
- Deficit Narrow Squats on Smith Machine: 10 reps, 10 sets
- Deficit Pulse Lunges on Smith Machine: 15 reps each leg, 5 sets
- Deadlift using cable + rope attachment + standing on a step for a deeper stretch: 20 reps, 5 sets
- Kneeling Barbell Thrusts: 12 reps, 3 sets
- Single Leg Press: 15 reps each leg, 3 sets
- Sumo Squat with Straight Bar: 10 reps, 3 sets
- Curtsy Lunge with Barbell: 15 on each side, 3 sets
Saturday: Chest & Triceps + Cardio
- dumbbell incline breast press : ten rep, four adjust
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- Cable Tricep Kickbacks: 12 reps each, 4 sets
- Straight Bar Chest Press: 12 reps, 3 sets
- Tricep Pushdowns: 28 method, 3 sets
- Cable Chest Flyes: 12 reps, 3 sets
- Dumbbell Chest Flyes: 12 reps, 3 sets
- Flat Bench Skullcrushers: 10 reps, 3 sets
- end with Bosu Push-Ups : fifteen rep, five stage set
Sunday: Rest Day