Day 26 and the LAST workout day before Phase 2! I am so pumped! Ready to build and sculpt, baby!
The only variations were with cables and then the Roman chair leg lifts (just like Day 19)
Rear delt cable flies. I stood on my resistance band and did single arm rear delt flies to get the full range of motion.
Roman chair leg lifts. For those I did a bench version. I sat on the edge of my firm leather coffee table, hands gripping slightly behind me, held my legs up out in front of me like a leg raise then pulled my legs to my chest.
More than ever, start focusing on that diet. Your body will need the right fuel to build beautiful muscle (the muscle that will reward you by burning extra calories for you when you’re just sitting there! #win)
Boulder shoulders!! Lets go!!
No variations needed!
For the abs section: I performed the exercise, no counting till I felt the burn, then I did all 3 sets back to back. I did this method for both exercises 3 times through.
What you need:
Killer shoulder workout by Kattie Fleece of Fleece Fitness and Momma on the Move blog! I LOVE shoulder day and love getting shoulder workouts from people who love the muscle group – they usually go nuts with it (which is exactly what I want!).
Below is my version of her workout
Do 3 sets of each exercise with minimal breaks in between. 12-15 reps each.
- Shoulder Press on Smith Machine @ 30 lbs.
- Arnold Press @ 20 lbs.
- Front Plate Raises @ 25 lbs.
- Shrug to Shoulder Press @ 15 lbs. dumbbells
- Upright Rows with Barbell @ 40 lbs.
- Rear Delt Cable Pull @ 55 lbs.
“End with SUPERSETS to really feel the burn”
- First Set (repeat 3-4 times)
- -Reverse Grip Lat Pulldown @ 85 lbs./12 reps
- -Shoulder Press with Dumbells @ 25 lbs./10 reps
- Second Set (repeat 3-4 times)
- -Seated Rows on cables @ 85 lbs./12 reps
- -Lat Raises @ 10 lbs./12 reps
Woot! Great workout. Afterwards I rewarded myself with fresh spinach and green beans dropped, at the last cooking-minute, into my boiling chicken (and homemade stock).
Keepin’ it mean at the gym and clean in the kitchen! Rawr.
Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week. 16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!
Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.
Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups
Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way
Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25
Friday: Total body day!
Saturday: 5k Race
Sunday: REST, oh sweet, blessed rest day! 😀