This has been a fairly typical week as far as workouts go. I was back in my own groove doing my own weight training Monday, Wednesday and Friday and hit up all my favorite classes in between. I opted for Piyo on Saturday morning and it was a refreshing change of pace and a nice kickstart the week ahead.
This week I'm sharing the various weight lifting exercises that I did on my own. Helps me keep track of my progress and might spark an idea for you to try.
Chest, Triceps & Shoulders
Depending on my mood, I will do supersets for this upper body workout or alternate between all three muscle groups. For this week, I kept it simple alternating between exercises for chest, triceps and shoulders.
Tricep press down machine, 3 sets of 12, 50lbs
Standing dumbbell shoulder fly, 3 sets of 12, 8lbs
Pushups (on toes), 3 sets of 12
Tricep overhead extenstion with rope, 3 sets of 12, 40lbs
Standing shoulder alternating front raise with row, 3 sets of 12, 8lbs
Chest fly machine, 3 sets of 12, 50lbs
Standing tricep kickback, 3 sets of 12, 9lbs
Standing arnold press, 3 sets, drop set; 15 reps 8lbs, 12 reps 9lbs, 8 reps 10lbs
Uneven chest press with kettlebells, 4 sets of 12, 15lbs and 10lbs alternating arms and weights
I have a love/hate relationship with leg day. I mostly love it, but am often the most sore after this day. It's a good thing yoga is on Thursdays. It's a nice pairing and makes me look forward to a good stretch even more. I used a body band for a few moves this week. It's suprising how a small band can cause a big burn.
Hip abduction machine, 3 sets of 12, 60lbs
Hip adduction machine, 3 sets of 12, 60lbs
Leg press machine, 3 sets, drop set; 15 reps 150lbs, 12 reps 160lbs, 8 reps 170lbs
Standing side walk with band, 3 sets of 12, both directions
Standing leg rear extension with band, 3 sets of 10, both legs
Deadlift with rope, 3 sets of 12, 50lbs
Laying hamstring kick up, 3 sets of 12, 17.5lbs
Reverse lunges with glide board, 3 sets of 12 each leg
Back and Biceps
Kept it pretty simple for back and biceps this week with the exception of a few added drop sets. Drop sets are a nice addition as they allow me to push myself adding a little extra weight to see how far I can go. It helps me understand where I'm at and if next time I can increase the weight for all three sets.
Lat pulldown bar, 3 sets of 12, 30lbs
Alternating dumbbell bicep hammer curl, 3 sets, drop set; 15 reps 12.5lbs, 10 reps 17.5lbs, 8 reps 20lbs
Standing barbell overhand grip row, 3 sets of 12, 40lbs
Angled dumbbell bicep curl, 3 sets of 12, 12.5lbs
Single arm lat pulldown, 3 sets drop set; 15 reps 30lbs, 10 reps 40lbs, 8 reps 50lbs
Single arm bicep cable, 3 sets of 12, 20lbs each arm
Rear delt machine, 3 sets of 12, 30lbs
Standing close body bicep curl with bar, 3 sets of 12, 20lbs
It takes me about 30 minutes to work through my strength exercises that I outlined above. After my strength training, I like to take about 5-10 minutes after to stretch. I used to be great at this, then really terrible, and now it is often my favorite part of the workout. Switch up the music, throw on a nice slow track and stretch everything out. So important to a well-rounded fitness program.
What were your weekly workouts this week? What did you do to move and sweat?