Fitness · Weekly Workouts · Weight Lifting

Weekly Workouts

Good Afternoon!

Had a crazy week dealing with Instagram issues and tons of work but I’m back and excited for this weekend! My knee is finally feeling better which is hella amazing cuz I am sick of limping around. Here were my workouts from last week:

Sunday – Rest

Monday – Back & Biceps
Cable Single Arm Rows 4×12 ~ 45lbs
Cable Curls 4×12 ~ 45lbs
Barbell Reverse Grip Rows 4×8 ~ 45lbs
Bicep Curl 4×12 ~ 24 lbs
Hammer Curl 4×12 ~ 24 lbs

Tuesday – Lower Body
Leg Press 4×12 ~ 160lbs
Plie Leg Press 4×12 ~ 160lbs
Leg Curl 4×12 ~ 35 lbs
Calf Raise 4×16 ~ 25 lbs
Squat Machine 4×12 ~ With the Bar
Glute Machine 4×12 ~ 75lbs
Hip Abduction 4×12 ~ 30 lbs
Hip Adduction 4×12 ~ 30 lbs

Wednesday – Shoulder, Chest, Triceps & Abs
Vertical Chest Press 4×12 ~ 50 lbs
Tricep Dips 4×6 at 50 lbs assist
Shoulder Press into French Press 4×12 ~ 16lbs
Upright Rows 4×12 ~ 16lbs
Chicken Wing Lateral Raises 4×12 ~ 16 lbs
Cable Pushdown 4×12 ~ 35lbs
Cable Standing Crunch 4×12 ~ 50lbs
Cable Chest Press 4×12 ~ 50 lbs
Six Minute Ab Crunch (1 min Plank, 1 min Reverse Crunch repeat 3x)
Row Machine 16minutes

Thursday – Upper Body Circuits plus Abs
Wide Chin Up 4×6 ~ 70 lbs assist
Close Chin Up 4×6 ~ 70 lbs assist

Curl to Shoulder Press 4×12 ~ 20 lbs
French Press 4×12 ~ 16 lbs
Circular Raise 4×12 ~ 10lbs
Side Punches 4×12 ~ 10 lbs
Rope Burnout

TRX Chest Pull 4×12
TRX Bicep Curl 4×12

TRX Pikes 4×12
TRX Ab Tucks 4×12

Friday – Lower Body
Deadlift 4×12 ~ 55lbs
Plie Squat 4×12 ~ 45 lbs
Exercise Ball Hamstring Curl 4×12
Pilates Thigh Squeeze Crunch 4×12 ~ 10 lbs
Pilates Thigh Squeeze Elevated Glute Raise 4×12
Glute Bridge 4×12 ~ 25lbs

Well there it is, my workouts this week. Definitely sore but feeling great. Monday is my birthday so I’m excited for a lot of fun festivities this week starting with seeing Logan tonight with my friend Tasha!

 

 

 

 

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