Week of Workouts

I ended up getting some requests to showcase my full week of workouts so I am outlining them all below!  thumb_IMG_2661_1024

Current Training from this past week:

Monday: Back and Bis

Lat Pulldown 4 x 12

Straight-arm lat pulldown 4×10

Bent-Over Rows 4 x 12

Alternating DB Bicep Curl 4 x 12

Incline Bench Bicep Curl 4 x 10

Tuesday: Shoulders and Abs

DB Overhead Press 4 x 12

Lateral Raises 4 sets increasing in weight: Sets of 12, 10, 8, 12

Cable Face Pulls 4 x 10

Plank holds 3 x 90 seconds

Leg Raises off bench 3 x 30

Ball Crunches 3 x 30

Wednesday: BodyAttack

Thursday: Chest and tris

DB Bench Press 4 x 12

Cable Crossover 4 x 10

Triceps Pressdown 4 x 12, 10, 8, 12

Cable Overhead Triceps Extension 4 x 8

Lying Triceps Extension 4 x 10

Friday: Rest/Walk around neighborhood

Saturday: Outdoor Cycling class + 30 minute resistance-band workout

Sunday: Triathlon training (Swam in our pool, Biked along the bay, and ran around our community – did the equivalent of half a sprint triathlon: 0.25 mile swim, 6 mile bike ride, and 1.5 mile run)

Monday: Legs

DB Deadlift 4 x 12

Smith Machine Squat 4 x 8

Lying Leg Curls 4 x 8

Hipthrusters 4 x 8-10

Step-Ups on Bench 4 x 15

Let me know if you try anything out!