Wednesday Morning

Heavy Bench Day.

Warm up:

  • chest press machine: 4 x 25, 40 lbs
  • triceps extension machine: 4 x 25, 25 lbs
  • DB bentover row: 4 x 25, 20 lbs


  • Barbell floor press: 5 x 2-3 (90%) 110 lbs
  • barbell floor press: 5 x 2-3 (95%) 120 lbs


  • EZ bar military press: 5 x 3-6, 70 lbs
  • Cable curls: 5 x 3-6, 60 lbs
  • plate front raises: 5 x 3-6, 25 lbs


  • DB chest press: 5 x 3-6, 70 lbs
  • Seated shoulder press: 5 x 3-6, 50 lbs
  • DB triceps press: 5 x 3-6, 25 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete


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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