Week Seven|Thursday|Workout



  • Barbell bench press: 3 x 12, 75 lb
  • DB shrugs: 3 x 15-20, 70 lb


  • Incline DB bench press: 3 x 12, 10, 8. 70 lb
  • DB front raises: 3 x 15-20, 10 lb


  • Close grip pull up: 3 x to failure
  • resistance band bentover row: 3 x 15-20, blue


  • Cable low row: 3 x 12, 130 lb
  • Barbell upright row: 3 x 12, 45 lb


  • Military press: 3 x 12, 45 lb
  • resistance band reverse flyes: 3 x 15-20, blue
  • Floor crunches: 3 x 20


  • Stair stepper: 10 min, level 7

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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