Legs & Shoulders
Legs:
4 – barbell squats (1 warm up, 3 work sets)
3 – leg extensions
3 – lying or seated leg curls
3 – step forward barbell lunges
3 – weighted calf raises
Shoulders:
-barbell shoulder press (smith machine or weighted barbell)
-dumbbell side lateral raises
-bent over dumbbell rear delt flys
TIP OF THE DAY: How about a tip of how to enjoy your cheat meal without getting off track?! As many of you know, I encourage a treat meal 1-2x per week (emphasis on meal, not cheat meals or cheat days) as it will ensure your metabolism is remaining healthy and fully functioning. One tip I’ve shared before is that I like to eat my cheat meals out at a restaurant, so my kitchen remains “clean” and “healthy.” Still, I find that this cheat meal can become even larger when out at a restaurant (ie: bread on table, added sauces/dressings, possibly dessert). I recommend checking out the restaurant menu prior to going out and pick what you will order so you don’t feel ravenous when you open that menu!
great tool to keep you motivated & to use as a resource to further
your own goals; however, it can also be difficult to dissociate your
progress from your fitspo may look. As you get your flex on today, be
sure to compare it to YOU and only you! It’s all about being better than
the person you were yesterday!
My Friday night at the bar & my Friday night drink 😉
When you say the number on the left of the workout what do you mean by that ? Like just 4 times or 4 reps of ???… Definitely going to start on this!
The numbers indicate how many sets you do per exercise. You determine how many reps/weight you do. She has a video on YouTube that explains it. I was confused too lol .
Stephanie
^^She is correct! Thanks for helping out 🙂
No problem 🙂 I just finished day 3 and I can feel it in my body working.. Thanks so much for the workouts I wasnt motivated until now since I know what exactly to do.. You are an inspiration 🙂
Thanks again.
Stephanie