Phase Two: Week Three. Day 17|Six Weeks to shreds

Warm up: 

  • 2-3 minute jump roping 


  • Bentover barbell row: 4 x 2-5. 85 lb (1 minute jump rope between sets)
  • Bentover DB row: 3 x 2-5. 70 lb (1 minute goblet squat- 30 lb between each set)
  • Seated cable rows: 3 x 2-5. 120 lb (1 minute box jumps between each set)
  • Barbell shrug: 4 x 2-5. 175 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 2-5, 50 lb (1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 2-5. 40 lb (1 minute med ball slam – 10 lb between each set)
  • Reverse barbell curl: 3 x 2-5. 50 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curls: 3 x 4-5. 45 lb ( 5 reps of pull ups between each set)

Today I did another PR & it was in my barbell shrugs! a week or so ago it was only at 165 and today I hit 175 lb! Another achievement. Hoping to continue this.  Today was another focus on building strength and I slowed down on the cardio acceleration to focus on my form during each exercise. I posted two new videos today on YouTube 🙂 check out my channel: and I will hopefully be posting the links either tomorrow and talk about the workouts or possibly next week.  


Heads Up: I am starting my studies again this month and on, and so this means I will stay on schedule but sometimes I might post later at night (my time) or perhaps be late in responding to some of the messages on my blog and social media. Be patient with me as I have to stay on a tight schedule because I am also working two jobs at this time.  I wanted to make sure everyone was aware of this announcement. 


Fitness WonderWoman,

Shay-lon xo


Don’t forget to follow me on social media: 


Ask for my snapchat. 


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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: