Upper Body

Back & Bis

-Assisted Pull Ups

-Single arm dumbbell rows

Superset:
-Reverse incline trap press (on bench)
-Cross Body single arm rows

Superset:
-Seated bent over reverse flies
-Rotating bent over row

Superset/ Burnout
-Side bicep curls
-Front bicep curls
-Hammer Curls

I’m finally getting back to a regular gym split and i couldn’t be happier! I am seeing results which make me want to stick to my “healthy eating.” It’s amazing the results you can see in just a week when you stick to your plan! I encourage you to try this new back and biceps workout and let me know what you think! I haven’t been sore in a while from an upper body workout! The reason there aren’t many bicep focused moves is because your biceps are targeted in a lot of back workouts. You may not notice that while you are doing the beginning of the workout, but IĀ guarantee you will when you get to that burn out šŸ˜‰ ! Enjoy!Ā IMG_1248.JPG

Arms, Upper Body

Shoulders & Triceps

AM: 15 Minutes Elliptical HIIT, stretch, foam roll
PM: Shoulders & Triceps

Circuit 1:
-Lateral shoulder raises
-Front should raises
-Tricep overhead extension
x4

Circuit 2:
-Shoulder Press
-Bent arm side raises
-tricep kickbacks
x4

It was such a beautiful day today! The sun was shining and it was 70 degrees in Illinois! What a beautiful change from the gray skies and freezing weather we’ve had lately! I got up early and did some cardio, got in a great stretch, and even foam rolled! I have a serious love/relationship with foam rolling lately, but I’m trying to be a good fit girl. I was planning on doing cardio for a little longer, butĀ I decided to do some HIIT and after 15 minutes, I was doneeeee. Ha! I am new to the elliptical (I prefer stairs or tredmill), so maybe it will take some time to get used to it??
In the evening I made it the gym (despite it being way over crowded) and I found some dumbbells and did each exercise and circuit until my arms were j-e-l-l-o. I am all about getting in a great sweat/workout in as little time as possible! I’m a busy gal!

(ignore the messy house and mattress on the floor, ha we are selling furniture and moving soon!!)

Upper Body

Arm Circuit Workout

Circuit 1: Repeat 3x
-Lying chest press
-Lying lat pull over
-Tricep extension

Circuit 2: Repeat 3x
-Upright rows
-Shoulder press
-Bicep Curls

Circuit 3: Repeat 3x
-Shoulder Side & Front raises
-Tricep Tricep Oberhead Extension
– Hammer Curls

-Cardio: 10 MinutesĀ high incline on tredmill

Since I’ve been doing Orange Theory twice a week (I absolutely love it!), my gym routine has been thrown off a bit. I never know what to expect to workout in OT, but I know I will getting my cardio in! And with a knee issue, I try to be cautious with the cardio and lower body workouts. Lately, I am trying to get back into a gym routine and use OT as a supplement to these workouts. Since I don’t go to the gym everyday, I am trying to come up with a realistic split that I can manage, but won’t get bored of. So some days I use circuits and train full upper or lower body, and other days I focus on specific muscles more.
TIP: Don’t get so worked up sticking to a particular split. Just get used to getting active regularly and don’t neglect any muscle groups! Try to plan out your week of workouts in advance to make sure you target everything you want, while allowing certain muscle groups to get the rest they need in order to grow!