Nov. 13th Workout|8 Week Program|Week Two|Day One

Chest, back, abs, shoulders


Today’s workout consisted of 3 new exercises along with some cardio at the end. I happened to keep everything the same weight as last week, but instead upped the reps by 2. My hope is to continue using this same weight but add 2 more reps next week as well, then eventually up the weight. All this week, you will see how I will increase the rep range by 2 and might add two or 3 new exercises to add some variety to the program. 




  • Incline barbell bench press: 3 x 10, 70 lb
  • DB bench press: 3 x 10, 60 lb and 70 lb
  • Wide grip pull: 3 x failure


  • Bentover barbell row: 3 x 10, 70 lb
  • Bentover reverse grip barbell row: 3 x 8, 70 lb


  • Seated DB shoulder press: 3 x 10, 50 lb
  • Standing DB shoulder press: 3 x 8, 50 lb
  • DB side lateral raise: 3 x 10, 40 lb


  • Sit ups: 3 x 25
  • Crunches: 3 x 25

Cardio Workout

  1. Jump rope: 30/45/30/45
  2. DB step up: 30/45/30/45

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.

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