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