Week of Work Outs
Hey guys!
I thought that I would share a full week of workouts with you today. I myself am always looking for new exercises and ideas to mix up my workouts. I hope that you find these helpful. Some of the exercises I made up, but I tried to give them descriptive names so that you can look them up! Unfortunately, my gym has a policy against cellphone use, particularly photographs. I would have definitely taken photos of each exercise if this wasn't the case and I am so sorry! I hope that it is still helpful to you and encourages you to get in the gym and try something new!
Monday: Deadlifts & Back (9/17)
5 minutes on the treadmill at 15% incline and 3 mph
Deadlifts: 1x12 @ Bar
Glute Hip Circle Warm-up
1x8 @ 95 lbs
Sumo Squats 1x20
1x5 @ 115 lbs
3x10 @125 lbs
Straight Bar Lat Pull Downs/Plate Curls/V-sits 3x12
Close Grip Lat Pull Downs/Single Arm Rope Curls/Leg Ups 3x12
Dumbbell Lat Pull Overs/Dumbbell Curls/Bench Crunches 3x12
Tuesday: Active Rest Day (9/18)
20 minutes on the treadmill at 15% incline and 3 mph
Body weight practice: (repeated 3 times)
1 negative pull-up
1 negative chin-up
10 partial dips
I would have done more body weight but I was drained and didn't want to stretch my rest day into a full blown work out! I try to take it easy on Tuesdays and Thursdays and only push myself further if I have particular energy! As you will see, Tuesday I had extra energy and Thursday I did not!
Wednesday: Bench Press / Shoulders / Triceps (9/19)
5 minutes treadmill at 15% incline and 3 mph
Bench:
1x10 @ Bar
1x8 @ 55 lbs
1x5 @65 lbs
3x10 @ 70 lbs
Floor Press/Lateral Raises 3x12
Plate Skull Crushers/Plate Front Raises 3x12
Cable Flies/Single Arm Cable Tricep Extensions 3x12
Reverse Criss Cross Cable Flies/Band Reverse Extensions 3x12
V-Tricep Extensions/Upward Plate Raise Single Arm 3x12
Wide Grip Triceps Extenions/Single Arm Dumbbell Shoulder Press 3x12
Dumbbell Incline Press/Dumbbell Tricep Extension Single Arm 3x12
I did so many accessories on this day, I don't normally do this many! However I was feel really good and energetic and took advantage of the extra umph I had (probably from taking it slow on Tuesday!)
Thursday: Active Rest Day (9/20)
30 minutes treadmill @ 15% and 3 mph
Friday: Squats / Legs / Overhead Press
Overhead Press 3x12 @ 55 lbs
Glute Hip Circle Warm-Up
Squats
1x10 @ Bar
1x8 @ 65 lbs
1x5 @ 75 lbs
1x5 @ 95 lbs
3x10 @ 105 lbs
Elevated Romanian Deadlifts/Elevated Lunges 3x12
Weighted Hip Thrusts 3x10 /Assisted Pistol Squats 3x5
Single Leg Hamstring Curls 3x12
Calve Raises 3xAMRAP (As Many Reps As Possible)
This week of work outs was so good. It was a better week than I've had in a long long time. I know that the consistency will be what makes the most difference and helps me reach my goals. I also think that taking a rest on Tuesday and Thursday + not lifting at all makes my workouts outs so much better and allows me to push myself harder for more time! I usually only workout about 45 minutes, and this week on my lifting days I worked out for over an hour! It is a reminder to me that making changes is necessary for success! I didn't want to make the changes, but now that I have, I feel so much better about my workouts, I have enjoyed them way more, I am seeing so much progress, and I know that it is because I did what my body needed, which is add more rest!
I hope this helps you all and I hope that you all have a great day!
Thank you so much for reading, I hope + pray my blog makes a genuine difference in your life whether it is in regards to exercise, your heart, or your lifestyle!
