Week four|day one| 6 weeks to shreds part one

Warm up: 2-3 minute step ups with knee raise

  1. Barbell bench press: 4 x 9-11 (medium grip). 70 lb, 75 lb, 80 lb.  ( 1 minute bench step ups)
  2. Incline DB press: 3 x 9-11, 50 lb. ( 1 minute DB cleans – 30 lb)
  3. Decline DB bench press: 3 x 9-11,  50 lb (1 minute running in place)
  4. Dips: 4 x 9-11 (1 minute kettlebell swings – 15 lb)
  5. Barbell bench press:  4 x 9-11 (close grip) 75 lb (1 minute smith power clean – 75 lb)
  6. Smith machine hip raise: 3 x 9-11. 65 lb. (1 minute step ups)
  7. Hanging leg raise: 3 x 9-11. ( 1 minute quick step ups) 

Today was back to where we were on day one, but this time, my goal was to lift 5-10 lb more weight in each exercise compared to day one (which I did accomplish on all the lifts). The cardio acceleration between each set was to amped up, so I did 2 minutes instead of one minute of each one – which made a whole lot of a difference with my endurance. I am happy with today’s results. Thanks for reading, feel free to leave a comment, like, share, and follow!

 

Fitness WonderWoman,

Shay-lon xxxo

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 7+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

3 thoughts on “Week four|day one| 6 weeks to shreds part one

    1. Thank you for nominating me PoojaG,
      I have been off social media for a while expect for small things and haven’t had the chance to catch up on blogging, but I will do this nomination when I can today 🙂 thank you.

      Liked by 1 person

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