Wednesday, Oct. 11th Workout

Legs & Triceps 


  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb


  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb


  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10


  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

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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