Nov.7th Workout: 8 week program| Week one|Day two

Quads, Triceps, Biceps, Abs and Calves

Workout:

Superset:

  • Barbell back squat: 3 x 8, 135 lb
  • DB lunge: 3 x 8, 40 lb

Superset:

  • Barbell curl: 3 x 8, 50 lb
  • Lying triceps extension: 3 x 8, 30 lb

Superset:

  • Standing calf raise: 3 x 8, 115 lb
  • Barbell romanian deadlift: 3 x 8, 185 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  1. bodyweight squats: 20 seconds
  2. kettlebell swings: 20 seconds, 10 kg
  3. bodyweight squat: 30 seconds
  4. kettlebell swings: 30 seconds, 10 kg
  5. bodyweight squat: 45 seconds
  6. kettlebell swings: 45 seconds, 10 kg
  7. bodyweight squat: 1 minute
  8. kettlebell swings: 1 minute, 10 kg

Today’s toughest part of the workout was the added cardio (not part of the program), I was fatigued after that, thankfully those BCAAs really did help quite a bit, but still, it was hard! give it a go! 

 

Fitness WonderWoman,

Shay-lon 

 

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 7+ 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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