Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

  • 2-3 minute jump rope


  • 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

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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