Workouts For This Week

I get a ton of you who ask me what I workout and the answer is its constantly changing. I have weeks where I hit two body parts a day and then I have weeks where I hit one body part. This week I feel like I still have my strength so I will be hitting two body parts and Eddie will be hitting one. He is my gym partner so whatever I do he does and vice versa. I am so excited because next week I get to make the schedule for what we do and then the following week he goes back to hitting two body parts. So I wanted to share my workouts for the week. Yesterday I worked out alone and hit chest and back. I feel like I didn’t effectively work out because I didn’t burn enough calories so today I will be hitting it again.

Monday: Chest

  • Incline Bench Press: 5sets 8-12reps
  • Bench Press: 4sets 6-10reps
  • Incline Dumbbell Press: 4sets 8-12reps
  • Pec Deck: 4sets 12-15reps

Tuesday: Back

  • Pullover: 3sets 15reps
  • Barbell Row: 5sets 6-12reps
  • Reverse Grip Barbell Row: 4sets 6-12reps
  • Wide Grip Seated Cable Row: 4sets 8-12reps
  • Pulldown: 4sets 8reps (Alternate between front and behind neck)

Wednesday: Shoulders

  • Barbell Press Behind Neck: 5sets 8-12reps
  • Standing Barbell Press: 5sets 8-12reps
  • Lateral Raise: 5sets 10-15reps
  • Dumbbell Shrug: 4sets 10-12reps

Thursday: Bicep/Tricep

  • Barbell Curl: 4sets 6-12reps
  • Incline Dumbbell Curl: 4sets 8-12reps
  • Concentration Curl: 4sets 12-15reps
  • Rope Overhead Extension: 4sets 8-15reps
  • EZ-Bar Overhead Extension: 4sets 8-12reps
  • Dip(triceps version): 4sets 8-12reps

Friday: Leg Day

  • Leg Extensions(warmup): 3sets 15reps
  • Squats: 5sets 10-15reps
  • Vertical Leg Press: 6sets 10-15reps
  • Leg Extensions: 7sets 10-12reps
  • Seated Leg Curl: 4sets 10-15reps
  • Standing Single Leg Curl: 4sets 10-15reps
  • Lying Leg Curl: 4sets 10-15reps
  • One-Leg Leg Press: 3sets 15-20reps
  • Glute Kickback Machine: 4sets 12-20reps
  • Standing Calf Raise(toes inward): 4sets 20reps
  • Standing Calf Raise(toes straight): 4sets 20reps

If you guys try any of these workouts let me know and if you were stuck with not knowing what to workout this week then google or YouTube these and try them out! I told you guys I was going to be posting this week and I promise I will. I wanted to post this today because its a transformation Tuesday on my fitness instagram which is @esswestlifts. Follow me on there to keep up with my weightloss. I am down 107 pounds. I gained 3 pounds which I am not proud of but ill lose it.

Two posts in one day? Who am I? lol

Until the next post

-Samantha Marie






Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s