Workout of the Day: Legs/shoulders (HEAVY)(45 mins total)
Leg press - 3 sets of 10 reps (increase weight each set)
Leg abductor machine - 3 sets of 10 reps
Walking lunges - 3 sets of 20 steps
Seated barbell shoulder press - 3 sets of 10 reps
Dumbbell lateral raise - 3 sets of 10 reps
Barbell front raise - 3 sets of 10 reps
Stair stepper - 15 mins
30 second breaks between sets
*I'm not recommending this routine for everyone, but this is a great beginner leg/shoulder routine
2021-01-12 00:35:12 +0000 UTC
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Workout of the Day: Back/biceps (45 mins total)
I had to hit a quick one because I had a lot going on today 😬
Lat pulldown (wide grip) - 3 sets of 10 reps
Bent-over barbell row - 3 sets of 10 reps
Back extensions - 3 sets of 10 reps
Barbell curl (natural grip) - 3 sets of 10 reps
Dumbbell hammer curl - 3 sets of 10 reps
Overhead cable curl - 3 sets of 10 reps
Incline treadmill walk - 15 mins
30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner back/bicep routine
2021-01-10 00:40:27 +0000 UTC
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Workout of the Day: Back/biceps (45 mins total)
Lat pulldown (wide grip) - 3 sets of 15 reps
Bent-over barbell row - 3 sets of 15 reps
Lat pulldown (shoulder-width grip) - 3 sets of 10 reps
Cable curl (natural grip) - 3 sets of 15 reps
Dumbbell hammer curl - 3 sets of 15 reps
Dumbbell preacher curl - 3 sets of 15 reps
Stepmill - 15 mins
30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner back/bicep routine
2021-01-02 19:29:56 +0000 UTC
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Hey guys! So sorry I haven’t posted in a few days, my life has been crazy with the holidays and work and studying and trying to find a new vehicle. Overwhelming, to say the least. But this cutie will be helping me study tomorrow night to ring in the New Year! I appreciate you all and I’ll get back to posting gym pics/vids more regularly after New Years’ 🎉🎊
2020-12-31 02:03:24 +0000 UTC
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Cheers and Merry Christmas 🥂🎅🏼🎄 were you naughty or nice? Thank goodness this year is almost over 😅
2020-12-25 21:59:30 +0000 UTC
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Merry Christmas Eve!! Anyone have any special plans this year?
2020-12-24 17:56:14 +0000 UTC
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Workout of the Day: Legs/shoulders (60 mins total)
Leg press - 3 sets of 15 reps
Seated leg curl - 3 sets of 15 reps
Leg extension - 3 sets of 15 reps
Gluteator (or abductor/adductor machine) - 3 sets of 30 reps
Seated barbell shoulder press - 3 sets of 15 reps
Dumbbell lateral raise - 3 sets of 15 reps
Barbell front raise - 3 sets of 15 reps
Stair stepper - 15 mins
30 second breaks between sets
*I'm not recommending this routine for everyone, but this is a great beginner leg/shoulder routine
2020-12-23 18:38:35 +0000 UTC
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Workout of the Day: Legs/shoulders (60 mins total)
Leg press - 3 sets of 15 reps
Seated leg curls - 3 sets of 15 reps
Leg extensions - 3 sets of 10 reps
Gluteator (or abductor/adductor machine) - 3 sets of 30 reps
Seated shoulder press - 3 sets of 15 reps
Dumbbell lateral raises - 3 sets of 15 reps
Barbell front raises - 3 sets of 15 reps
Stairmaster - 15 mins
30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner leg/shoulder routine
2020-12-23 16:20:56 +0000 UTC
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Happy Monday friends! Let’s make today count 🤗
2020-12-21 17:41:03 +0000 UTC
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Workout of the Day: Back/biceps (60 mins total)
Lat pulldown (wide grip) - 3 sets of 15 reps
Seated cable row - 3 sets of 15 reps
Deadlift (conventional) - 3 sets of 10 reps
Barbell curl (wide grip) - 3 sets of 15 reps
Dumbbell hammer curl - 3 sets of 15 reps
Barbell curl (close grip) - 3 sets of 15 reps
Incline treadmill walk - 15 mins
30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner back/bicep routine
2020-12-18 22:33:25 +0000 UTC
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Workout of the Day: Chest/Triceps (60 mins total)
Flat bench press - 3 sets of 15 reps
Incline dumbbell press - 3 sets of 15 reps
Seated chest fly - 3 sets of 15 reps
Tricep pulldowns - 3 sets of 15 reps
Seated overhead tricep extensions - 3 sets of 15 reps
Bench dips - 3 sets of 15 reps
Step mill - 15 mins
30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner chest/tricep routine
2020-12-15 21:00:50 +0000 UTC
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Workout of the Day: Legs (45 mins total)
Barbell squats (deep) - 3 sets of 15 reps
Seated leg curl - 3 sets of 15 reps
Leg extension - 3 sets of 15 reps
Gluteator (can substitute glute bridges if you don’t have access to this machine) - 3 sets of 45 reps
Incline treadmill (3.0 mph at 4% incline) - 15 mins
I have to go easy on squats due to a spinal injury but everything should be as heavy as you can go for the reps while maintaining good form, with 30 second breaks between sets.
*I'm not recommending this routine for everyone, but this is a great beginner leg routine
2020-12-13 18:31:14 +0000 UTC
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