September 21st- Workout

Traps, lats & Back




  • Barbell shrugs: 4 x 8, 175 lb, 185 lb
  • Chin up: 4 x 5
  • DB shrugs: 4 x 8, 90 lb


  • 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


  • 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:


  • 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:

  1. Sprints ( 1 minute)
  2. jump rope (1 minute)
  3. sprints ( 45 seconds)
  4. jump rope (45 seconds)
  5. sprints (30 seconds)
  6. 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


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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