September 12th workout

Warm up:

  • 2-3 minute step ups


  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb


  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10


  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band


  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb


  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb



  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:


  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 


Definitely a lengthy workout today and a good HIIT training workout. 


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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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