thatgirl07 Posted April 14, 2018 Author Report Share Posted April 14, 2018 Overhead Press 3x3 High rack lockouts - 3x8 Face pulls - 4x10 Triceps pushdown - 4x10 Overhead triceps extension - 4x10 Side lateral raise - 4x10 Shoulder press - 4x10 4 sets 5 ea side lateral wall balls 12 kb swings 15 ball slams Quote Link to comment
thatgirl07 Posted April 23, 2018 Author Report Share Posted April 23, 2018 5x5 deadlift at 85% 1RM Accessory: 4x8 barbell front squat 4x12 leg press 4x12 lying leg curl 4x12 leg extension 4x12 calf raises 15 minutes incline treadmill walk Quote Link to comment
thatgirl07 Posted April 30, 2018 Author Report Share Posted April 30, 2018 3x5 deadlifts 4x6 front squats 3x5 assisted chin ups 3x10 bent over row 3x10 lat pulldown 3x10 seated cable rows 3x10 single arm db row — Circuit: 5 rounds 20 squat jumps 15 ball slams 10 renegade rows 5 burpees — 5x5 bench press 3x10 db press 3x10 inclined db flye 3x10 triceps rope push down 3x10 overhead triceps db extension Quote Link to comment
thatgirl07 Posted May 7, 2018 Author Report Share Posted May 7, 2018 Tabata 20 seconds working, 10 seconds rest 8 stations: Muay Thai kicks Elbow planks Plated push press Band rows Ball slams Medicine ball jacks Quote Link to comment
thatgirl07 Posted May 14, 2018 Author Report Share Posted May 14, 2018 3 sets5 oly bar cleans30 sec plank4 sets12 hip thrusts10 TRX push ups4 sets10 TRX inverted rows10lb kb step ups, 10 ea side35lb suitcase carry walk1500 strides elliptical Quote Link to comment
thatgirl07 Posted May 21, 2018 Author Report Share Posted May 21, 2018 BENCH PRESS 3X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as my presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY -- BACK SQUATS AT 3X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 3X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS -- CARDIO Quote Link to comment
thatgirl07 Posted May 28, 2018 Author Report Share Posted May 28, 2018 Basically did the same sets as last week, but increased the number of sets this time: BENCH PRESS 5X5 85% 1RM ACCESSORIES: OVERHEAD PRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY Did core workouts -- BACK SQUATS AT 5X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 5X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 5X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS Quote Link to comment
thatgirl07 Posted June 4, 2018 Author Report Share Posted June 4, 2018 BENCH PRESS 3X5 90% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 3X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS Quote Link to comment
thatgirl07 Posted July 2, 2018 Author Report Share Posted July 2, 2018 5 45lb deadlifts (warm up) 5 70lb barbell deadlifts 5 80lb barbell deadlifts 5 90lb barbell deadlifts 5 110lb barbell deadlifts 4 sets 10 inverted rows (on TRX) 10 40lb lat pull down 10 hip raises 10 swiss ball roll outs 10 mini pull ups 10 SLDL — 3 sets 10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension 1 Quote Link to comment
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