Chest & Shoulders

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

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

Decline Push-Ups: 3×10
*Superset with
Standing Dumbbell Around the World: 3×10 (medium/light weight)

Dumbbell Fly: 2×12 ,1×10 (medium weight)
Superset with
Standing Front Dumbbell Raise: 3×10 (medium/light weight)

Seated Dumbbell Shoulder Press: 3×8 (medium/light weight)

Circuit 1
Medicine Ball Toss Behind Head Against Wall: 3×20 (medium weight)
Bent Over Rear Delt Fly:3×12 (medium/light weight)
Standing Svend Press: 3×15 (light weight)
Medicine Ball Overhead Squat Toss Against Wall: 3×15 (medium/light weight)

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout

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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

Back

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

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

One Arm Dumbbell Row: 3×8 (heavy weight), 2×10 (15lb less)

Wide Grip Lat Pull Down: 1×10, 2×8 (heavy weight), 2×10 (15lb less)

Close Grip Attachment Pull Down: 3×12 (medium/heavy weight)

Seated Row with Close Grip Attachment: 3×12 (medium weight, perform slow and controlled with a slight pause at the contraction of the movement)

Rope Pull Down Machine: 3×1 minute

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

Pin the graphic below for quick reference during workout.

Back Workout

Chest & Shoulders

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

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

Dumbbell Pullover: 3×12 (medium/heavy weight)
*Superset with
Standing Front Plate Raise: 3×10 (medium/heavy weight)

Incline Svend Press: 3×10 (medium weight)
Superset with
Seated Arnold Press: 3×10 (medium/light weight0

Landmine One Arm Press: 3×8 (each side)
Superset with
Landmine Two Arm Shoulder to Shoulder Press: 3×8

Straight Bar Underhand Raise Facing Away From Weight Stack: 3×10 (light weight)
Superset with
Cable Front Delt Row: 3×12 (same weight as underhand raise)

Cable Rear Delt Fly: 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.

Chest + Shoulders

Arms/Abs/Cardio

One Forearm Plank for 1-2+ minutes

Circuit 1
Resistance Band Extended Crunches: 3×15
Bosu Sit-Up: 3×15
Bosu Romanian Twists: 3×20 (medium/light weight)
Bosu Crunch: 3×15
Standing Dumbbell Side Bend: 3×15 (medium weight)

EZ Bar Skull Crushers: 3×10 (medium/heavy weight)
*Superset with
Seated Alternating Dumbbell Curls: 3×8 (heavy weight)

Barbell Close Grip Press: 3×10 (medium/heavy weight)
Superset with
Hammer Curls: 3×8 (medium/heavy weight)

One Arm Dumbbell Preacher Curls: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×15 (same weight as preacher curl)

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

Pin the graphic below for quick reference during workout.

Arms & Abs

Below is a video of the resistance band extended crunch.

Back

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

Barbell Deadlifts: 2×8, 2×6 (heavy weight), 3×6 (20lb less), 3×8 (20lb less)

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

Wide Grip Lat Pull Down: 3×8 (medium/heavy weight)

Medium Grip Lat Pull Down: 3×8 (5lb less than wide grip)

Reverse Grip Lat Pull Down: 3×8 (same weight as medium grip)

Decline Dumbbell Pull Over: 3×12 (medium weight)
*Superset with
Barbell Underhand Grip Row: 3×10 (medium/light weight)

**Resistance Band Seated Row: 3×20
Superset with
Medicine Ball Slam: 3×20 (medium weight)

*Superset: Perform the second exercise immediately after the first without resting in between.
**To perform this exercise, loop an exercise band around a bar (I use a railing on the second floor of my gym) and sit far enough from it so the band is taut when your arms are extended.

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

Pin the graphic below for quick reference during workout.

Back

Back

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

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

One Arm Dumbbell Row: 3×8, 1×6 (heavy weight), 2×8 (medium/light weight)

Decline Dumbbell Pullover: 3×12 (medium weight)
*Superset with
Barbell Underhand Grip Row: 3×10 (medium weight)

**Kneeling Lat Pull Down with Rope: 3×12 (medium weight)

Medicine Ball Slam: 3×20 (medium/light weight)
Superset with
Barbell Good Mornings: 3×15 (light weight)

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

*Superset: Perform the second exercise immediately after the first without resting in between.
**Perform this facing the weight stack, on both knees, pulling rope toward head with elbows coming down by sides in the similar position as a wide grip pull down.

Pin the graphic below for quick reference during workout.

6.6.18 Back