Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps



  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb


  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb


  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb


  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)

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.

3 thoughts on “Oct. 30th Workout

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 )

Facebook photo

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

Connecting to %s

%d bloggers like this: