September 14th – workout

Workout:

Superset:

 
  • Barbell shrugs: 4 x 10, 155 lb
  • barbell behind the back shrugs: 4 x 10, 135 lb

Pyramid/Superset:

  • Calf press: 1 x 15 – 90 lb, 1 x 12 – 180 lb , 1 x 10 – 230 lb
  • Box jumps: 3 x 1 minute

Superset/Pyramid:

  • Close grip lat pull down: 1 x 15 – 60 lb, 1 x 12 – 70 lb, 1 x 10 – 80 lb, 1 x 8 – 100 lb
  • Barbell calf raises: 4 x 10, 95 lb, 115 lb

Superset:

  • Smith machine upright row: 3 x 8-10, 50 lb
  • Wide grip lat pull down: 3 x 8-10, 100 lb

HIIT Training: (5 rounds / High knees)

  1. 30 seconds ( 30 second rest)
  2. 30 seconds (60 second rest)

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 7+ 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.

2 thoughts on “September 14th – workout

    1. Thank you so much! I appreciate it 🙂 so happy someone can take something away from my workouts, even if they switch it up to their liking or if I can introduce people to different training styles or new exercises, that is always a plus for me 🙂

      Shay-lon

      Liked by 1 person

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