Warm up:
- 2-3 minute jump rope
Workout:
- Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
- DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
- Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
- Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
- Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
- Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
- Crunches: 3 x 21-30 (1 minute running in place between each set)
- Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)
As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs.
Fitness WonderWoman,
Shay-lon xo
Be the best version of you 