Sorry it's been a minute since I have posted my workouts!! I've been too wrapped up in coming up with delicious recipes for you guys!
The past month or so I have been doing a lot of weight lifting with minimal cardio for muscle growth and lots of fat burn!! And it's working so far, lost several inches so far!!
I go 5-6 days a week for an hour or more.
Here is this week's workouts :
Monday
Back and Cardio
- 3x10 assisted pull ups
- Superset of bent over barbell rows 3x12 * seated cable rows 3x12
- wide grip lateral cable pull downs 3 x 10 ( higher weight)
- one arm rows 3x12 per arm
- row/ rear delt row machine 3x12
- lateral Pulldowns Machine 3x12
- 30 minutes cardio
Tuesday
Chest and Abs
- wide grip smith machine chest press 5x 10
- close/ wide pushups 3x10
- cable crossflys 3x10
- incline chest press in smith machine 3x10
- push-ups 3x10
- superset : toe touch crunches and basic crunches 3x20
- knee high leg raises 3x10
- cable crunches 3x15
- 30 minutes cardio
Wednesday:
Leg Day!!!
- leg extensions 3x12
- wide stance barbell squats on smith machine 3x12
- leg press 3x12
- barbell alternate lunges 3x12
- plié squats 3x12
- standing calf raises 3x15
- seated calf raises 3 x12
This was my calorie burn for today:
Not too shabby for a leg only workout!!
Thursday
Arms, Abs, and Cardio
- Barbell Curls 3x10
- SUPERSET: over head cable curls & Cable hammer curls 3x10 each
- Alternate hammer curls 3x10
- Bench Dips 3x10
- Skullcrushers 3x10
- Seated Tricep Press 3x10
- Bicycles 3x10
- Jack Knife Sit-ups 3x10
- Knee High Leg Raises 3x10
- Cardio for 30 minutes
Friday
Shoulders
-Smith Machine Overhead Press 4x10
- SUPERSET: Dumbbell Shoulder Press & Standing DB press 3x10 each
-Front Incline DB Raise 3x10
- Shoulder Press Machine 3x10
- Side Lateral Raises 3x10
- Seated Bent Over Rear Delt Raises 3x10
-Cardio 30 minutes
Saturday
Legs (again!)
- SUPERSET: Seated leg curl & leg extensions 3x10 each
- SUPERSET: Barbell Lunges & Thigh Abductors 3 x10 each
- SUPERSET: Lying leg curls & Thigh Abductors 3x10 each
- Stiff-legged Deadlift 3x10
-One Leg BB Squat 3x10
-Leg Press 3x10
- Seated Calf Raises 3x20
-Standing Calf Raises 3x20
Whew!!!
I wasn't always into the weight lifting thing (well I was curious but thought I would get bulky). So I would just stick to the elliptical or stair stepper. But I did my research and studied how to do each exercise before performing them to prevent injury. I think more ladies need to hit the weights and see that you don't get bulky you get fit and toned. You also burn WAY more calories even after you leave the gym!! And it burns more fat!
Great resources to read up on this topic would be Body Building.com , this great article, and a lot of inspiration comes from some of the people I follow on Instagram such as: Cams_fitstagram, Shonda1020, Fitness_Health_Happiness, and Befitmaky. Find your inspiration and get to it! 🙂