Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch

Dumbbell Bench Press:2×8, 1×6 (heavy weight)

Circuit 1
Dumbbell Fly: 1×12, 2×10 (medium/heavy weight)
Lying Leg to Knee Lift: 3×15
Standing Military Press: 3×10 (medium weight)

Circuit 2
Dumbbell Pullover: 3×12 (medium/heavy weight)
Weave Dumbbell Through Elevated Legs (sitting on bench): 3×15 (light weight)

Circuit 3
Standing Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Standing Side Bend: 3×20 (same weight)
Standing Plate Rotation Around Head: 3×8 (each way, same weight)

Run one mile at 7+mph.

Pin the graphic below for quick reference during workout.

2.20.18 Chest Shoulders Abs

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Chest/Shoulders/Abs

warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 1×8, 2×6 (heavy weight), 2×8 (5lb less)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Dumbbell Flat Bench Fly: 1×12, 2×10 (medium weight)
*Superset with
Seated Rear Delt Fly: 3×15 (medium weight)

Circuit 1
Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Plate Rotation Around the Head: 3×10 (5 each way, same weight)

Circuit 2
Skaters Holding Dumbbell: 3×15 (medium weight)
Side Forearm Plank with Dumbbell Rotation Under Torso: 3×10 (light weight)
Bent Knee Reverse Crunch: 3×15

HIIT on Treadmill for 20 minutes: Minutes 0-15 alternate between 1 minute at 3mph/30 seconds at 10mph. Minutes 15-20 alternate between 1 minute 3mph/30 seconds 8mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.13.18 Chest Shoulders Abs

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×6 (heavy weight), 3×6 (5lb less), 2×8 (5lb less)

Side Dumbbell to Front Raise: 3×10 (medium weight)

Cable Rope Pull to the Face: 3×12 (medium weight)

Seated Cable Fly: 3×10 (medium weight)
*Superset with
Seated Cable Press: 3×10 (medium weight)

Overhead Plate Walk: 3×20 steps (up and back, medium weight)

Circuit 1
Skaters Holding Medicine Ball: 3×15 (light weight)
Wall Sit with Weight Torso Rotation: 3×15 (medium weight)
Pilates 100 Hold: 3×30 seconds

Forearm Plank: 3×1 minute 10 seconds.

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 9+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.6.18 Chest Shoulders Abs

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), Seated shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 2×8, 1×6 (heavy weight)

Circuit 1
Dumbbell Pull Over: 3×10 (medium weight)
Standing Around the World: 3×10 (medium weight)
Lying Leg Lifts on Bench: 3×15

Seated Dumbbell Press: 3×8 (heavy weight), 2×6 (medium weight)

Cable Front Raise with Rope Attachment: 3×10 (medium weight)

Standing Cable Crunch: 3×15 (medium weight)

Push-ups: 3×10
*Superset with
Bent Over Rear Delt Fly: 3×10 (medium weight)

Extended Plank: 3×1 minute 10 seconds

HIIT on Treadmill for 15 minutes: Alternate between 3mph for 1 minute and 8+mph for 30 seconds.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

1.30.18 Chest Shoulders Abs

Chest/Shoulders/Cardio

Warm-up: Push ups on knees 3×10, Standing dumbbell side raise 3×10 (light weight), Standing dumbbell shoulder raise 3×10 (light weight). Stretch

Barbell Bench Press: 3×6 (heavy weight), 3×8 (medium weight)

Seated Cable Chest Press: 2×8 (heavy weight), 1×8 (5lb less)
*Superset with
Seated Cable Fly: 2×10 (heavy weight), 1×10 (5lb less)

Holding Dumbbells, Burpees without Jump into Standing Shoulder Raise: 3×10 (light weight)
Superset with
Bent Over Rear Delt Fly: 3×15 (same weight as burpees)

Standing Side Raise to Cross Body Raise: 3×10 (light weight)

Standing Dumbbell Side to Front to Overhead Raise: 3×10 (light weight)

HIIT on Treadmill for 15 minutes at 5% incline: Alternate between one minute at 3mph and 30 seconds at 7.5mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

1.23.18 Chest Shoulders Cardio'.png

 

I’m excited to announce that I’ve started a YouTube channel! I’ll be including videos of exercises more often on the blog so that those of you who don’t have Instagram (where I post exercise videos) will be able to see demonstrations of the less traditional exercises I include in my workouts. Below is the video of the last two exercises in today’s workout. If you find it helpful, please like it and subscribe to my channel to catch all future exercise videos.

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 1×8 (light weight). Stretch

Dumbbell Bench Press: 1×8, 2×6 (heavy weight), 3×6 (5lb less)

Flat Bench Fly: 1×12, 2×10 (medium weight)
*Superset with
Standing Dumbbell Shoulder Press: 2×10, 1×8 (medium weight)

Neutral Grip Dumbbell Bench Press on Exercise Ball: 1×15, 2×12 (medium weight)
Superset with
Bent Over Rear Delt Fly: 3×15 (light/medium weight)

Alternating Arms Bench Press on Exercise Ball: 3×12 (medium weight)
Superset with
Dumbbell Side to Front to Overhead Press: 3×8 (light weight)

Circuit 1
Dead Bug: 3×12
Heel Touches: 3×30
Bent Leg Jack Knife: 3×15 (light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Exercise Tip: When performing the chest exercises on the exercise ball, your upper middle back should be resting on the medicine ball with your abs squeezed tight to support your lower back. The exercise ball creates instability which forces you to use your abs for support, turning a chest exercise into a secondary ab workout.

Pin the graphic below for quick reference during your workout.

1.16.18 Chest Shoulders Abs

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Active Wear Details:
Top and Pants: Forever21

Chest/Shoulders/Abs

Warm-up: Push-ups 3×15. Stretch

Barbell Bench Press: 2×8, 2×6 (heavy weight)

Alternating Arms Bench Press: 3×10 (medium weight)
*Superset with
Seated Rear Delt Fly: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (medium weight)
Superset with
Standing Front Plate Raise: 3×10 (medium/heavy weight)

Incline Fly: 3×10 (medium/heavy weight)
Superset with
Bent Arm Side Raise: 3×8 (medium/heavy weight)

Circuit 1
Bosu Knee to Opposite Elbow with Round Side Down: 3×15
Leg Raise Holding Barbell in Air: 3×12 (light weight)
Plank Jacks: 3×20
Pilates Tease Holding Barbell: 3×12 (light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

1.9.18 Chest Shoulders Abs