Phase Two: Week Two. Day Ten|Six Weeks to shreds

Warm up:

  • 2-3 minutes of skipping in place


  • Bentover Barbell Row: 4 x 6-8. 50 lb. ( 1 minute skipping in place between each set)
  • Bentover DB Row: 3 x 6-8. 60 lb. (1 minute goblet squat- 30 lb between each set)
  • Seated Cable rows: 3 x 6-8. 120 lb. (1 minute box jumps between each set)
  • Barbell shrugs: 4 x 6-8. 155 lb, 165 lb. ( 1 minute DB step up – 20 lb between each set)
  • Barbell curl: 3 x 6-8. 50 lb. ( 1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 6-8. 30 lb (1 minute med ball slam- 10 lb between each set)
  • Reverse barbell curl: 3 x 6-8. 40 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curl: 3 x 6-8. 20 lb. ( 1 minute battling ropes between each set)

i did another PR today with the barbell shrugs, went from 135 lb to now 165 lb total.I am working on doing better with battling ropes but it will be a process because I am not yet strong enough to go a full minute without stopping, so I do it in 20 second intervals so I can build my way up.


Anyone else who does really well or really poorly with battling ropes?

How much do you barbell shrug?


Leave answers in the comment section. Follow, like, share, and comment


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.

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