8-13-18 Workout

Warm up:

  • Bicep curl machine: 4 x 25, 25 lbs
  • resistance band pull apart: 4 x 25, green band
  • Cable reverse triceps pushdown: 4 x 25, 50 lbs


  • Barbell bench press: 5 x 5-6, 90 lbs (70% 1RM)
  • Barbell bench press: 5 x 5-6, 95 lbs (75% 1RM)
  • Jump rope: 5 x 30 seconds


  • smith machine one arm upright rows: 5 x 8-10, 65 lbs 
  • Jump rope: 5 x 30 seconds


  • DB incline chest press: 5 x 8-10, 40 lbs
  • kettlebell alternating shoulder press: 5 x 8-10. 16 kg
  • jump rope: 5 x 30 seconds


  • Cable rope overhead triceps extension: 5 x 8-10, 50 lbs
  • Jump rope: 5 x 30 seconds

Shay-lon Moss 

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer 

Sponsored athlete

Exercise Science Degree


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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