Arms/Abs/Cardio

Warm-up: dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×15 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 1×8, 2×6 (heavy weight)

Weighted Dips Off Bench: 3×12 (medium weight)
Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 4×10 (medium weight)
Superset with
Rope Hammer Curls: 4×10 (medium weight)

Circuit 1
Plank with Forearms on Ball: 3×1 minute
Scissors with Hands at Sides: 3×15
Plank Position, Knee to Same Side Elbow: 3×10
Weighted Extended Crunch: 3×12 (light weight)

Treadmill: 1 minute at 3.5mph/30 seconds at 9+mph. Complete 5x.

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

Pin the graphic below for quick reference during workout.

2.22.18 Arms Abs Cardio.png

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Back

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

Barbell Deadlifts: 3×8, 2×6, 2×4 (heavy weight)

One Arm Dumbbell Row: 3×8, 2×6 (heavy weight)

Wide Grip Lat Pull Down: 3×10 2×8 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 5×8 (same weight)

Barbell Under Hand Grip Row: 3×10 (medium weight)

Farmers Walk: 3×20 steps each way (medium/heavy weight)

Stair master for 15 minutes at level 8.

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

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

Pin the graphic below for quick reference during workout.

2.21.28 Back.png

Quote

This quote came up on my Facebook today and I guess you could say that it spoke to me. Part of why I live a healthy lifestyle is to increase my chance of remaining healthy in my old age. I know it’s decades away but it’s so important to think ahead when it comes to your health. What you do in your youth will affect you later in life. When I’m a senior citizen, I want to be able to drive, live without assistance from a nurse, travel the world, continuing exercising, keep up with my grandkids, etc.

Take care of yourself now so that you can live the life you want. 🙂

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell curls 1×20 (light weight). Stretch

Barbell Skull Crushers: 1×10, 2×8 (medium weight)
*Superset with
Dumbbell Alternating Curls: 1×8, 2×6 (heavy weight)

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

Barbell Bicep Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Circuit 1
Dumbbell Standing Windmill into Standing Side Crunch: 3×10 (light weight)
X-Crunches: 3×20
Forearm Plank Jacks: 3×20

HIIT on Treadmill for 20 minutes: Alternate between 1 minute at 3mph and 10mph for 30 seconds for the first 15 minutes. For minutes 15-20, alternate between 1 minute at 3mph and 30 seconds at 8mph.

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

Pin the graphic below for quick reference during workout.

2.15.18 Arms Abs Cardio

Back

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

Barbell Deadlifts: 3×8, 3×6, 2×5 (heavy weight), 2×8 (30lb less)

Tbar Row: 2×10, 2×8 (medium weight)

Wide Grip Lat Pull Down: 2×10, 2×8 (heavy weight)

Close Grip Attachment Lat Pull Down: 3×10 (same weight as wide grip)

ISO Row: 3×10 (medium weight)

Stair master for 20 minutes at level 8.

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

Pin the graphic below for quick reference during workout.

2.14.18 Back

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Happy Valentine’s Day! I’ve never been one to get into the spirit of the day even though I’ve been in a relationship on this day every year for a long time. For me, it’s important to nurture and work on a relationship year round, not just to make a big deal of it on one day. Annnd despite that, Derek and I got a couples massage on Sunday, somewhat to celebrate but really it was just a coincidence that we happened to want to get massages close to Vday. For the actual day, I’m taking a little time to work on my relationship with myself via a good workout.;)

What about you? Any plans?

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

Arms/Abs/Cardio

Warm-up: Decline dumbbell skull crushers 1×20 (light weight), standing alternating bicep curls 1×20 (light weight). Stretch

Decline Dumbbell Skull Crushers: 3×10 (medium weight)
*Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight)

Decline Barbell Close Grip Press: 3×10 (medium weight)
Superset with
Wide Grip Dumbbell Curl: 3×8 (medium weight)

Lying Single Tricep Extension: 3×10 (medium weight)
Superset with
Barbell Bicep Curl: 3×10 (medium weight)

Circuit 1
Forearm Plan: 3×1 minute 10 seconds
Romanian Twists Legs in Air: 3×20 (medium weight)
Mountain Climbers: 3×30

Run one mile at 6.5+mph.

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

Pin the graphic below for quick reference during workout.

2.8.18 Arms Abs Cardio.png

Back

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

Deadlifts: 3×5 (heavy weight), 2×6 (10lb less), 2×8 (10lb less)

One Arm Dumbbell Row: 1×10, 1×8, 1×6 (heavy weight), 2×8 (5lb less)

Decline Dumbbell Pullover: 3×10 (medium weight)

Back Extension: 3×10 (medium weight)

Banded Wide Grip Pull-ups: 3×10

TRX Strap Row with Pause at Top: 3×10

Row machine for 10 minutes at moderate pace.

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

Pin the graphic below for quick reference during workout.

2.7.18 Back