Oct. 23rd Workout

Monday Workout!

chest, legs, abs & cardio



  • Barbell bench press: 4 x 15-20, 75 lb, 65 lb
  • Linear leg press: 4 x 20, 180 lb


  • Barbell back squat: 4 x 15-20, 105 lb, 85 lb
  • Push ups: 4 x 15-20


  • Barbell incline press: 3 x 15-20, 45 lb
  • bodyweight squat: 3 x 20


  • Barbell front squat: 3 x 15-20, 45 lb
  • Cable iron cross: 3 x 15-20, 40 lb, 30 lb

Ab Workout: (3 rounds)

  1. Russian Twist: 20 reps
  2. Crunches: 20 reps
  3. Side bends: 20 reps, 30 lb

Cardio Workout (3 rounds)

  1. Kettlebell swings: 30 seconds/45 seconds/ 1 minute, 10 kg/8 kg/ 6 kg
  2. Jump rope: 30 seconds/45 seconds/1 minute
  3. jumping jacks: 30 seconds/45 seconds/1 minute

I will be the first to admit that my workout performance today was horrible, not even close to good or decent, I was slow and not focused and barely lifting much weight before I was fatigued. Bad day, horrible workout. 


Fitness WonderWoman,

Shay-lon xo


How do you handle bad days at the gym?


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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