Traps, Lats & Forearms (Light weights, higher reps)
Workout:
Superset:
- Chin ups: 3 x 15-20
- Barbell shrugs: 3 x 15-20, 135 lb
Superset:
- Close grip front lat pulldown: 3 x 15-20, 90 lb
- Plate shrugs: 3 x 15-20, 90 lb
Superset:
- Full ROM lat pulldown: 3 x 15-20, 40 lb
- Finger curls: 3 x 15-20, 20 lb
Superset:
- Palms down DB wrist curl: 3 x 15-20
- rope straight arm pulldown: 3 x 15-20, 50 lb
- DB shrugs: 3 x 15-20, 60 lb
Pull ups: 3 x 5
Cardio:
- Jump rope: 1 minute
- Jump rope: 45 seconds
- Jump rope: 30 seconds
- Jump rope 1 minute
- Jump rope: 45 seconds
- Jump rope: 30 seconds
- Jump rope: 1 minute
HIIT Training (3 rounds)
- Flutter kicks: 15 seconds
- Sitting twist: 15 seconds
- Leg raises: 15 seconds
- Raised leg circles: 15 seconds
1 minute rest between rounds.
I will be the first to say that my hiit training today was challenging, it was my first time performing leg circles and leg raises as ab workout but it was challenging for sure, don’t think I could have lasted longer than 15 seconds. I did those 3 sets of pull ups and barely could do 2 because by then my traps and lats were sore! but the chin ups came easy and of course the jump rope was fun! Overall a good workout!
Fitness WonderWoman,
Shay-lon xo
P.S a lot of people forget to work their wrist and forearm muscles, but do know it is very important, so start implementing them as part of your workout! if you need some ideas, hit me up!
Be the best version of you 
Nice!
On Thu, Sep 28, 2017 at 12:15 PM Staying healthy isnt a crime-Fitness is a lifesty
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