Wednesday gains

Warm up:

  • Incline reverse flys 4 x 25, 10 lbs
  • Straight arm cable lat pulldown: 4 x 25, 40 lbs
  • Cable triceps pushdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press 3 x 2-3, 105 lbs
  • Barbell bench press 3 x 2-3, 110 lbs
  • barbell bench press (narrow grip) 4 x 5-6, 80 lbs

Tri-sets:

  • Lat pulldown: 4 x 5-6, 80 lbs
  • Assisted Dips: 4 x 5-6
  • Seated DB Shoulder press: 4 x 5-6, 60 lbs

Tri-sets:

  • Assisted pull ups: 4 x 5-6, 100 lbs
  • Seated arnold press: 4 x 5-6, 50 lbs
  • DB overhead triceps extension: 4 x 5-6, 25 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 4

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 7+ 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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