Weekly Workouts 9/17 – 9/23

Happy Monday friends! This was a busy weekend for us filled with the Ed Sheeran concert and a little bit of exploring and errand running on Sunday. My weekends have been pretty uneventful lately because of work, I get so exhausted during busy season. I skipped a workout this week because I got home late and knew I needed the rest. I think it’s so important to get enough sleep each night, and I personally need about 7 to function. I feel almost hungover if I don’t get enough sleep, and I definitely don’t want to feel that way if I haven’t even been drinking! Busy season will be over in less than a month and my routine will be back to normal, and I can’t wait for that!

Move of the week: Tricep overhead extension

This is my absolute favorite tricep exercise and anytime I do triceps, I always do this exercise. You want to keep your body still and only use your triceps during the movement. You can start light until you get a hang of the movement and then increase. I like to do higher reps of this, in the 10-12 range.

Weekly Workouts:

  • Monday:
    • Deadlift: 210# 4×3
    • Sumo deadlift: 135# 3×8
    • Lat pull: 4×10
  • Tuesday:
    • Bench 100# 4×5
    • Db chest fly: 15# 4×8
    • Overhead tri: 4×12
    • Ss bicep curl: 4×8
    • Lateral raise: 7.5 4×8
    • Ss rear delt pull: 4×10
  • Wednesday:
    • Complete off day
  • Thursday:
    • Squat: 175# 2×3 185# 3×3
    • Reverse lunge: 95# 4×12
    • Hack squat machine: 4×10
  • Friday:
    • Complete off day
  • Saturday:
    • Complete off day
  • Sunday:
    • Bench: 105# 3×3
    • Cable chest fly: 4×8
    • Tricep extensions 4×10

Leave a Reply