Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂

Barbell shoulder press: 3 x 5

40% of 90% of 1-RM: 30 lb
50% of 90% of 1-RM: 40 lb
60% of 90% of 1-RM: 50 lb

Bench press: 5 x 5, 105 lb

Superset:

DB shrugs: 5 x 6, 100 lb
smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

DB seated shoulder press: 5 x 6, 60 lb
Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

One handed bentover DB row: 5 x 6, 40 lb
Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

seated medicine ball russian twist: 4 x 20, 10 lb
V-ups, 4 x 20

Cardio workout:

Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
Jump rope: 30/30/30 seconds
med ball slams: 30/30/30 seconds
jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit

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. View more posts

Create a chain reaction (share):

Like this:

Related

Published by WonderWoman & Fit

Leave a Reply Cancel reply