Phase Two: Six week to shreds. Week One, Day Two

WonderWoman & FitJuly 19, 2017July 19, 2017Misc Blog Postanaerobic, arms, athlete, barbell, bodybuilding, bodybuilding.com, calf raises, deadlift, dumbbell press, exercise, fitness, gym, health, legs, lifting weights, resistance training, Shoulders, Smith Machine, speed, sprints, squat, strength training, stretching, training, walking lunge, warm up, wellness, workout

Warm up:

2-3 minutes, step up with knee raise

Workout:

Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place 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. View more posts

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