Oct. 25th workout

Triceps, back and glutes




  • Close grip barbell bench press: 4 x 15-20, 55 lb
  • reverse grip barbell bentover rows: 3 x 15-20, 30 lb
  • barbell hip thrust: 3 x 15-20, 25 lb plate


  • DB floor press: 3 x 15-20, 40 lb
  • DB palms-in bentover row: 3 x 15-20, 40 lb
  • Butt lifts: 3 x 15-20


  • kneeling cable triceps extension: 3 x 15-20, 50 lb
  • mixed grip chin ups: 3 x 15
  • glute kickback: 3 x 15-20


  • dips: 3 x 15
  • inverted row: 3 x 15-20
  • pull through: 3 x 15-20, 50 lb and 40 lb

HIIT: 1 round

  1. Plank: 30 seconds
  2. push up plank: 10 seconds
  3. plank: 20 seconds:
  4. one legged plank: 10 seconds each leg
  5. one legged push up plank: 5 seconds each leg

The HIIT workout at the end was difficult, so try it! Also, if you have never tried mixed grip chin ups, I definitely felt they were more challenging, so give those a try as well. Again today’s focus was on muscular endurance, definitely leaves you with a different kind of soreness when you are finished.


Fitness WonderWoman



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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: