Now that I have a new goal in mind, it's time to switch up my workouts a little. This week I'll be posting a new weeks worth of workouts, and I'll file them away here so that you can refer back! I like to switch things up every 4-6 weeks and you'll notice with these workouts there are lots of super sets and drop sets. You'll also notice my split is completely different; I'm focusing on one muscle group at a time now instead of combining. My goal is to completely fatigue the muscle before I walk out of the gym!
I'm also adding cardio back in-- blah. My goal is to do either incline walking for 20 minutes or HIIT 3 times a week for the month of January. This will help me ease back in to things before I bump it up to 5 days a week.
For the most part, my schedule will look like this:
Tuesday- Chest, abs, cardio
Friday- Shoulders, cardio
Sunday- Arms, abs, cardio
Dumbbell Shoulder Press -3 sets of 8; I used 20lbs, 25lbs, then 30lbs. I only got 6 reps on my last set
Upright rows super set with dumbbell lying rear delt flyes - 3 sets of 8; I used the 40lb barbell
and 10lb dumbbells for the flyes. PS- I absolutely hate doing these because I feel like a bird that can't fly. But, you gotta do what you gotta do I guess!
Lateral raise super set with plate pushes- 3 sets of 8; I used 12.5 lbs
and 3 sets of 10; I used the 10lb plate.
Arnold press- drop set burn out- 1 giant set starting with 20lbs, do as many as you can, then drop to 15lb, 10lb, 5lb.
Your shoulders will be screaming!