Phase Two: Week Four, Day 22|Six weeks to shreds

Warm Up:

  • 2-3 minute bench step up w/ knee raise


  • Barbell bench press (medium grip): 4 x 9-11. 75 lb (1 minute bench step ups between each set)
  • Incline DB press: 3 x 9-11. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline DB bench press: 3 x 9-11. 75 lb (1 minute running in place between each set)
  • Dips: 4 x 9-11. ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 9-11. 70 lb ( 1 minute smith power clean – 75 lb between each set)
  • smith machine hip raise: 3 x 9-11. 115 lb ( 1 minute bench step ups between each set)
  • hanging leg raise: 3 x 9-11 (1 minute quick step ups between each set)

Now if any of you remember, the very first day of week ONE, I did some of these exact same exercises besides 2 of them for the same amount of reps and sets. This week the goal was to increase by 5-10 lb in all of the above exercises (besides the cardio acceleration part) and I did a post on my Instagram showing you the differences between Week one of day one and today .. let me know what you think. 



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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