Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

T-Bar Row: 1×8, 2×6 (heavy weight), 2×8 (10lb less)

Wide Grip Lat Pull Down: 3×10 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight)

ISO Row: 3×10, 1×8 (medium/heavy weight)

Cable Straight Arm Pull Down: 3×12 (medium weight)

Row machine for 10 minutes at moderate pace.

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

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Back workout to give you a sculpted and defined back.

 

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Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Standing Weighted Side Bend: 3×15 (medium weight)
Rotation Forearm Side Plank: 3×12
Lying Cross Body Toe Touch: 3×12 (light weight)
Resistance Bend Lower Ab Press: 3×15

Standing Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Barbell Close Grip Press: 3×8 (heavy weight)
*Superset with
Seated Isometric Hammer Curls: 3×8 (medium/heavy weight)

Incline Dumbbell Curls: 3×12 (medium/light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×12 (medium weight)

One Arm Tricep Cable Pull Down: 3×15 (light weight)

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

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

Pin the graphic below for quick reference during workout.

Arms + Abs + Cardio

Today my coworkers and I are going out to lunch for our monthly luncheon to celebrate a coworker’s birthday. The restaurant we’re going to has delicious brunch but I’m always disciplined and order a salad. No matter where we go for our monthly luncheon, I get a salad. Not this time! 🙂 Now that I’m trying to put on fat, I’m allowing myself more indulgences than I’ve eaten in the past. I’ll be ordering brunch- bring on the pancakes, home fries, and eggs. I can only imagine the look on my coworkers faces when I order it and then proceed to eat all of it.

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Active Wear Details:
Top: Forever21 (I have this in gray too. It’s so comfortable and cute!)
Bottoms: Nike

Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Dead Bug: 3×15
Bicycle Crunches: 3×15
Plank Walkouts: 3×15
Dumbbell Standing Side Bend: 3×15 (medium/heavy weight)
Reverse Crunches: 3×15

High Cable Bicep Curl: 3×10 (medium/heavy weight)
*Superset wih
One Arm Tricep Pull Down: 3×10 (medium/light weight)

Low Cable Hammer Curl with Rope: 3×8 (heavy weight)
Superset with
Rope Overhead Extension: 3×8 (heavy weight)

Reverse Grip Barbell Curls: 3×10 (medium weight)
Superset with
Bent Over Dumbbell Kickbacks: 3×10 (light weight)

HIIT on Treadmill for 10 minutes at 3% incline: Alternate between one minute at 3mph and 30 seconds at 8+mph.

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

Pin the graphic below for quick reference during workout.

6.7.18 Arms Abs Cardio.png

A training concept I’ve been loving recently for abs is called Time Under Tension or TUT. It refers to how long muscles are under strain during a set and I love incorporating it on ab day. Muscle groups like abs and calves get used all the time (i.e. walking, standing, going up stairs, etc) so they’re always getting more of a workout than some of our other muscle groups. Because of this, I find that they won’t get sore when trained in the same way as my other muscles, with straight sets.

Incorporating TUT through circuit work keeps my abs working for longer periods of time and help fatigue them better than straight sets. TUT can be executed with straight sets by increasing the tempo of each rep. Yes, this can be done with straight sets for abs however there’s a noticeable difference for me when I do circuit work versus straight sets because of the amount of time they’re under tension is pretty long.

For example, a straight set workout:
1st set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
Total Workout Time: 2 minutes 45 seconds
Total Time Under Tension: 45 seconds

Compare that to a circuit…

1st set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Total Workout Time: 7 minutes
Total Time Under Tension: 5 minutes

The circuit takes longer than three straight sets of leg lifts, yes, but afterwards your ab workout is done. After three straight sets of leg lifts, your ab workout is just beginning. TUT for abs will not only give you a good muscle burn but is time efficient .

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Active Wear Details:
Top & Leggings: Forever21
Shoes: Nike

Chest/Shoulders/Cardio

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

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

Incline Dumbbell Fly: 3×10 (medium/heavy weight)
Superset with
Incline Side Dumbbell Raise: 3×10 (same weight as front raise)

Dumbbell Pull Over: 3×12 (medium weight)
Superset with
Car Driver with Plate: 3×15 (medium/light weight)

Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×12 (medium weight)

Treadmill for 15 minutes at 3mph: Minutes 0-5 at 5% incline, minutes 5-8 at 10% incline, minutes 8-10 at 15% incline, minutes 10-12 at 10% incline, minutes 12-14 at 5% incline, minute 14-15 at 2% incline.

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

Pin the graphic below for quick reference during workout.

6.5.18 Chest Shoulders Cardio

Arms/Abs/Cardio

Warm-up: Overhead dumbbell extension 1×15 (light weight), dumbbell alternating curls 1×20 (light weight). Stretch

Circuit 1
Dumbbell Skull Crushers: 3×8 (heavy weight)
Dumbbell Alternating Curls 3×8 (heavy weight)
Mountain Climbers: 3×30
High Knees: 3×30

Circuit 2
Close Grip Plate Press: 3×15 (medium weight)
Dumbbell Hammer Curls: 3×8 (heavy weight)
Dumbbell Pilates Teaser: 3×15 (medium/light weight)
Standing Cross Body Toe Touch Jumps: 3×30

Circuit 3
Dumbbell Overhead Extension: 3×10 (medium weight)
*Wide Grip Dumbbell Curl with Wrist Rotation: 3×10 (medium weight)
Side Plank Hip Dips: 3×15 each side
**Modified Burpees: 3×12

*Video of this exercise posted to Instagram on May 5, 2017
**Perform burpee without a push up

Pin the graphic below for quick reference during workout.

5.31.18 Arms Abs Cardio

Chest/Shoulders/Cardio

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

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

Dumbbell Fly: 2×12, 1×10 (medium/heavy weight)
*Superset with
**Seated Arnold Press into Lowering Arms: 3×10 (medium/light weight)

Incline Dumbbell Bench Press:3×10 (medium/heavy weight)
Superset with
Dumbbell Shoulder to Shoulder Press: 3×10 (medium/light weight)

Svend Press: 3×15 (medium/light weight)
Superset with
Bent Over Front Barbell Raise: 3×10 (medium/light weight)

HIIT on Treadmill for 10 minutes: Alternate between 1 minute at 3mph and 30 seconds at 10mph. (First 2 sprints at 11mph)

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

**Perform an Arnold press and at the top of the movement, lower straight arms down in front of your body instead of finishing the press like a normal Arnold press.

Pin the graphic below for quick reference during workout.

Chest Shoulders Cardio

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/3% incline. Stretch

Barbell Deadlifts: 1×8, 2×6 (heavy weight), 1×6, 2×4 (10lb less), 3×8 (30lb less)

Sumo Deadlifts: 3×8 (30lb less)

One Arm Dumbbell Row: 3×8, 1×6 (heavy weight)

Lat Pull Down with Medium Grip: 2×10, 1×8 (medium/heavy weight)

Seated Row with Parallel Grip Attachment: 3×10 (medium weight)

Kneeling One Arm Cable Pull Down: 3×12 (medium weight)

Stair master for 15 minutes: Complete first half at level 11 (moderately fast pace), second half at level 10.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

Pin the graphic below for quick reference during workout.

5.16.18 Back