Phase Two: Week Three. Day 15| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium): 4 x 2-5. 95 lb and 100 lb (1 minute step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 2-5. 105 lb (1 minute running in place between each set)
  • Dips: 4 x 6-8. (1 minute kettlebell swings – 8kg between each set)
  • Barbell bench press (close grip): 4 x 2-5. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 5-6. 120 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 5-6. 205 lb (1 minute bench step up between each set)

I want to also mention I hit some PR’s today. I am officially in the 100s club for my bench press, I increased on my DB incline press by 30 lb and I increased on my hip thrust by like over 100 lb. Yes, lower reps, but built some great strength which was the focus today. 

 

I will have the video of my bench press PR tomorrow on the blog, but if you can’t wait until then, the video is up on YouTube and my instagram. 

YouTube: https://www.youtube.com/watch?v=mKgSIFBjBpc and Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en and I will also post more about the bench press tomorrow in a post, Thanks for stopping by.

 

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 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.

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