Hammer Curls (YouTube Video)

 

https://www.youtube.com/watch?v=mchrqRIxBNI

Alternating Hammer curls, moderate intensity

3 sets of 10 & 25 lb DBs 🙂

Happy Belated Halloween! (Oct.31st Workout)

My Leg Day was scarier than most haunted houses! 

legs & triceps

halloween

Workout:

Tri-set:

 
  • Front Squat: 4 x 10, 80 lb
  • DB Romanian deadlift: 3 x 10, 60 lb
  • Box jumps: 4 x 1 minute

Tri-set:

  • Barbell overhead squat: 4 x 10, 45 lb
  • DB clean: 3 x 10, 40 lb
  • EZ-bar lunges: 3 x 10, 40 lb

Tri-set:

  • Stiff-leg barbell deadlift: 4 x 10, 95 lb
  • Kettlebell snatch: 3 x 10, 8 kg
  • bench dips: 3 x 10

Tri-set:

  • Smith machine narrow stance squat: 4 x 10, 95 lb
  • Bulgarian Squats: 3 x 10 each leg, 30 lb
  • Triceps pushdown: 3 x 10, 70 lb & 80 lb

Cardio: (3 times)

  1. DB step ups: 1 minute, 30 lb
  2. walking lunges: 10-15 reps

HIIT: (3 rounds)

  1. Crunches: 15 seconds
  2. flutter kicks: 15 seconds
  3. scissors: 15 seconds
  4. knee to elbow crunches: 15 seconds

I hope all of you had a wonderful Halloween! 

 

I won’t be posting a workout for today because I did not make it to the gym due ot not feeling very well this morning but hopefully tomorrow I will be in better health! thank you!

 

Fitness WonderWoman,

Shay-lon 

National Candy Corn Day!

HAPPY NATIONAL CANDY CORN DAY!

 

Candy Corn, Bucket, Candy, Halloween

I don’t like them though 😦 lol

Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps

Workout:

Tri-set:

 
  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb

Tri-set:

  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb

Tr-set:

  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb

Tri-set:

  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

 
 
  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)
 

Oct. 30th Monday Motivation!

Happy Monday Bloggers!