Fitness

Updated Workout Routine

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Goodmorning beautiful people!

Super excited to be sharing my updated workout routine with you guys, my last one I did was back at the start of the year and things have changed! Initially I started out the year by using the kayla itsines sweat app, I believe I was doing the program introduced by Kelsey Wells called power. It definitely kicked my you know what but as I stated in my first post, I did a lot better with this program when I did it with my sister the year before just based on accountability.

BUT i’ve gotten my mojo back, mostly because since being home I’ve gained 10lbs of ‘I miss my man weight’ combined with just being home weight, so it was definitely time for me to take working out more seriously. so here’s the routine I’ve been following since July 23rd.

Monday; Chest & Tri’s

  • Barbell bench press 4×12
  • Incline dumbell press 4×12
  • Close grip dumbell press 4×12
  • Push-ups 3×12
  •  Tricep pullovers 3×12
  • Tricep rope pushdowns 3×12

Tuesday; Back & Bi’s

  • Bent over dumbell rows 4×12
  • Seated underhand close grip pulldowns 4×12
  • seated cable row 4×12
  • Standing low cable row w/rope 4×12
  • Pull ups 3×12
  • Lower back extensions 3×15

Wednesday; Legs- Glute & Hammie focus

  • Stiff leg deadlifts 4×12
  • Hamstring curls 4×15
  • Cable kickbakcs 3×12
  • Lower back extension/glute raise (slightly rounded back) 3×15
  • Abductor machines  3×15 (both sides)
  • Stair-stepper 30 minutes

Thursday; Bi’s, Tri’s & Shoulders

  • Dumbbell shoulder press 4×12
  • Barbell front raise 4×12
  • Dumbbell side raises 4×12
  • Standing bicep cable curls 4×12
  • Reverse grip curls 3×12
  • Overhead tricep extensions 4×12

Friday; Quads & Calves

  • Leg press 4×12
  • Quad extensions- 3×12
  • Weighted lunges 3×12
  • Calf raises- 10 toes forward, 10 toes in, 10 toes out
  • wall sits 3×30 seconds

Saturday Abs & Cardio

  • 1 Hour cardio of choice ( mine is the stair-stepper)
  • Various ab exercises; crunches, bicycle crunches, side to sides, planks
  • SUNDAY= REST DAY!

That’s pretty much what I’ve been doing, you can add weights as you get better at each exercise, never compromise form! I learned a lot of mine from Instagram and YouTube videos! Aim to complete at last 8-12 reps per exercise, 8 is the minimum. I also aim to do at least 20-30 minutes of cardio ( an hour on Saturday’s) everyday I workout, that’s personal it’s just me trying to lose some weight, but feel free to try! I hope you guys love this! Let me know if you try it and make sure you take before and after pictures!

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