Weekly Workouts 9/24 – 9/30

Happy Monday! Hope you all had a great weekend! On Sunday, Jon and I walked across the Manhattan Bridge and man were we tired after!! I’m not used to being on my feet, and the only real cardio I do is running a half mile before my workout. We are planning to go to Italy next year, and I know that will entail much more walking, so I’ve got to start stepping up my cardio game. Our gym doesn’t have a Stairmaster, so I may do some incline walking at a higher pace to get my heart rate up.

In two weeks I’ll be done with my busy season and will have more time to focus on my workouts 🙌🏻

Move of the week: Rear Delt Pull or Face Pulls

This is my all-time favorite exercise for my rear delts, which are little muscles on your upper back/shoulder. I incorporate this move on both shoulder and back days. Working your rear delts gives your shoulders and back more definition. I used to neglect training my rear delts, but I’m making up for it now and can really tell a difference.

The key to this exercise is to pull with your rear delt until you are in a position similar to if you were flexing both of your arms. It’s best to do lighter weight on this to really make a mind-muscle connection. I typically do about 10-12 reps with this exercise.

Weekly Workouts:

  • Monday:
    • Deadlift: 215# 5×2
    • Lat pull: 4×8
    • Face pulls: 4×12
  • Tuesday:
    • Squat: 200# 3×1, 150# 3×5
    • Sumo deadlift: 165# 3×5
    • Straight leg deadlift: 100# 4×8
  • Wednesday:
    • Complete off day
  • Thursday:
    • Complete off day
  • Friday:
    • Bench: 100# 2×5, 105# 2×5
    • Incline Bench: 65# 4×8
    • Cable fly: 4×8
  • Saturday:
    • Complete off day
  • Sunday:
    • Deadlift: 225# 3×1, 175# 3×5
    • Sumo Deadlift: 155# 3×5
    • Lat pull: 4×8
    • Cable row: 4×8
    • Face pulls: 4×10

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