Phase Two: 6 weeks to shreds. Week one. Day Three.

Warm up:

  • 2-3 minutes, skipping in place


  • Bentover barbell row: 4 x 9-11. 65 lb. 1 minute skipping in place between each set
  • Bentover DB Row: 3 x 9-11. 60 lb. 1 minute goblet squat (30 lb) between each set
  • Seated cable row: 3 x 9-11. 100 lb. 1 minute box jumps between each set
  • Barbell shrug: 4 x 9-11. 135 lb. 1 minute DB step ups (20 lb) between each set
  • Barbell curl: 3 x 9-11. 40 lb. 1 minute kettlebell swings (8 kg) between each set
  • Barbell and/or EZ bar preacher curl: 3 x 9-11. 20 lb. 1 minute med ball slam (10 lb) between each set
  • Reverse barbell curl: 3 x 9-11. 40 lb. 1 minute DB lunge (20 lb) between each set
  • Seated palm up barbell wrist curl: 3 x 9-11. 40 lb. 1 minute battling ropes between each set

Fitness Wonderwoman,

Shay-lon xo


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 8+ 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.

4 thoughts on “Phase Two: 6 weeks to shreds. Week one. Day Three.

    1. Yes, sometimes I can get behind on posting my workouts, but hopefully when I am on a full schedule and have a breakdown of things I want to start posting.. I will be better at doing it. I always love hearing and reading about other people’s workouts and how it went. So I will be sure to read some of yours as well.



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