a new workout

Recruitment has expanded from 9am to 7pm every day. It is tiring, but getting to know all the girls better justifies everything – with interest.

Me, Kiki, Dominique 

 We sing, we dance, we craft, we do top secret things, and we get very short lunch breaks. I haven’t had a chance to really cook anything interesting and I have had to squeeze in the gym either reallly early or reallyy late. I have two alternating go-to weight lifting routines and I finally broke out of them a bit and stirred it up! I love this new workout! Give it a try :)

Full Body Lifting Workout

[Butt/legs]  Squat ladder: 12 squats with 50 lbs added to the bar (for a total of 145 lbs), 10 squats with 70 lbs added to the bar, 8 squats with 90 lbs added to the bar, 10 squats with 70 lbs added, 12 squats with 50 lbs added

[Upper back]  Lat pull downs 3 sets of 8-12 reps, 65 lbs

[Lower back/hamstrings/arms]  Straight leg dead lifts, 3 sets of 8-10 reps, 90 lbs, alternated with 3 sets of 8 bicep curls, 15 lb dumbells)

[Chest/back/triceps] Assisted pull ups,  3 sets of 8-12 reps, 50 lbs assistance, alternated with assisted dips, 3 sets of 10-12, also with 50 lbs assistance

[Azz] Kickback machine, 3 sets of 8 reps per leg, 135 lbs

[Hamstrings] Leg curl machine, 3 sets of 8-10 reps, 70 lbs

[Shoulders] Military press 3 sets of 8-12 reps, 30 lb barbell

[Triceps] Tricep pull down, 3 sets of 8-12 reps, 30 lbs

[Chest/abs] 3 sets of pushups until failure alternated with russian twists with a 15 lb dumbell

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14 responses to “a new workout

  1. This has to be one of the best full body workouts I’ve seen :)

  2. well at least you have a great workout to share. This just might be mine today. Thanks lady!

  3. Great! Thanks for sharing that workout routine! :)

  4. that is some serious workout! i try to do cardio and a mix of squats/push ups/burpee type things. i’m pretty intimidated by lifting.. no idea how to use the machines and the big burly men usually using them scare me too lol.

  5. Looks like a great workout. Thanks for sharing!

  6. whew…that is one hefty workout. i’m going to bookmark it!

  7. Sounds like a kick-butt workout! Thanks for posting it! :-D

  8. What a great workout! You look super fit :)

  9. A great workout and a gorgeous set of girls! Thank you for sharing with me. I’m sitting down to a leisurely breakfast, and, as always, your blog is wonderful reading material. I hope you have a happy weekend, my friend!

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  11. Wait… you squatted 225#??????

    I love this workout, by the way!

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