7/18/18 workout

Warm up:

  • DB triceps kickback: 4 x 25, 10 lbs
  • EZ bar reverse grip bentover rows: 4 x 25, 30 lbs
  • Assisted pull ups: 4 x 25, 150 lbs


  • Barbell bench press: 8 x 6-8 (4 x 75 lbs 60%) (4 x 80 lbs 65%)
  • Barbell bench press: 6 x 1-2 (3 x 120 lbs 90%) (3 x 125 lbs 100%)


  • Lat cable pull down: 5 x 5-6, 100 lbs
  • EZ bar military press: 5 x 5-6, 60 lbs
  • Cable triceps pushdown: 5 x 5-6, 90 lbs


  • Resisted push ups: 5 x 8 
  • Seated arnold press: 5 x 5-6, 50 lbs
  • Bench dips: 5 x 8

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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