Traps, lats & Back
Workout:
Superset:
- Barbell shrugs: 4 x 8, 175 lb, 185 lb
- Chin up: 4 x 5
- DB shrugs: 4 x 8, 90 lb
Superset:
- Kneeling high pulley row: 4 x 8, 90 lb
- Smith machine bentover row: 4 x 8, 105 lb
- Smith machine upright row: 4 x 8, 85 lb
Superset/pyramid:
- underhand cable pulldowns: 1 x 8 – 80 lb, 1 x 6 – 90 lb, 1 x 4 – 120 lb
- Upright cable row: 1 x 8- 90 lb, 1 x 6- 100 lb, 1 x 4- 110 lb
Ab workout:
Superset:
- Hanging knee raise: 3 x 20
- vertical leg raise: 3 x 20
- seated russian twist: 3 x 20, 45 lb weight plate
HIIT Training: (3 rounds/1 minute rest between rounds)
- Flutter kicks (20 seconds)
- Sit ups (20 seconds)
- sitting twist (20 seconds)
Cardio workout:
- Sprints ( 1 minute)
- jump rope (1 minute)
- sprints ( 45 seconds)
- jump rope (45 seconds)
- sprints (30 seconds)
- jump rope (30 seconds)
Today was a lengthy workout, but I definitely needed it for the week. I feel like the next couple of days might be a hard leg day coming my way, so we shall see.
Fitness WonderWoman,
Shay-lon xo
Be the best version of you 