September 5th Workout

Shoulders, chest and HIIT Training



  • Upright Cable row: 3 x 8, 8, 10. 50 lb, 60 lb, 70 lb
  • Smith machine bar push up: 3 x 10


  • Seated DB shoulder press: 4 x 6, 6, 8, 10. 50 lb, 40 lb
  • Barbell incline bench press: 3 x 10, 75 lb


  • Arnold DB press: 3 x 8, 8, 10. 40 lb
  • Incline DB flyes: 3 x 10, 30 lb


  • Band pull apart: 4 x 10 (blue band)
  • low cable crossover: 3 x 8, 8, 10. 40 lb
  • Front plate raise: 3 x 10, 25 lb


  • Barbell bench press (medium grip): 3 x 8, 8, 10. 70 lb, 75 lb
  • Lateral raise with band: 3 x 10 (green band)

HIIT Training: ( 5 rounds) 1 minute rest after each round

  • 20 second high knees
  • 20 second squats
  • 20 second burpees

Overall, I love creating my own workouts, they teach me new things about myself and challenge me to try new movements and add some variety to my lifts and not to mention, it is good to create my own because it allows me to experiment with my weaknesses and strengths in all areas of my body. If you enjoyed my workout, please like, comment and follow! 


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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