Monthly Archives: May 2017

4WBW: Week 2: Day 14

Exercise & Fitness, Uncategorized

Rest Day!

Second week completed!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 2: Day 12

Exercise & Fitness

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 12: Lower Body

  1. Leg Press (3 sets; 10/12/15 reps)
  2. Leg Extension (3 sets; 10/12/15 reps)
  3. Lying Leg Curl (3 sets; 10/12/15 reps)
  4. Seated Leg Curl (3 sets; 10/12/15 reps)
  5. Standing Calf Raise (3 sets; 15-20 reps)
  6. Seated Calf Raise (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 2: Day 11

Exercise & Fitness

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 11: Upper Body

  1. Barbell Bench Press (3 sets; 10/12/15 reps)
  2. Dumbbell Flye (3 sets; 10/12/15 reps)
  3. Barbell Bent-Over Row (3 sets; 10/12/15 reps)
  4. Lat Pulldown (3 sets; 10/12/15 reps)
  5. Overhead Dumbbell Press (3 sets; 10/12/15 reps)
  6. Dumbbell Lateral Raise (3 sets; 10/12/15 reps)
  7. Barbell Biceps Curl (3 sets; 10/12/15 reps)
  8. Machine Preacher Curl (3 sets; 10/12/15 reps)
  9. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps)
  10. Rope Pressdown (3 sets; 10/12/15 reps)
  11. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

DSCN7986

4WBW: Week 2: Day 9

Exercise & Fitness

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 9: Lower Body

  1. Leg Press (3 sets; 10/12/15 reps)
  2. Leg Extension (3 sets; 10/12/15 reps)
  3. Lying Leg Curl (3 sets; 10/12/15 reps)
  4. Seated Leg Curl (3 sets; 10/12/15 reps)
  5. Standing Calf Raise (3 sets; 15-20 reps)
  6. Seated Calf Raise (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

DSCN7986

4WBW: Week 2: Day 8

Exercise & Fitness

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 8: Upper Body

  1. Barbell Bench Press (3 sets; 10/12/15 reps)
  2. Dumbbell Flye (3 sets; 10/12/15 reps)
  3. Barbell Bent-Over Row (3 sets; 10/12/15 reps)
  4. Lat Pulldown (3 sets; 10/12/15 reps)
  5. Overhead Dumbbell Press (3 sets; 10/12/15 reps)
  6. Dumbbell Lateral Raise (3 sets; 10/12/15 reps)
  7. Barbell Biceps Curl (3 sets; 10/12/15 reps)
  8. Machine Preacher Curl (3 sets; 10/12/15 reps)
  9. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps)
  10. Rope Pressdown (3 sets; 10/12/15 reps)
  11. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

DSCN7986

4WBW: Week 1: Day 7

Exercise & Fitness, Uncategorized

Rest Day!

First week completed!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 1: Day 5

Exercise & Fitness

Week 1: Full-Body Split

The premise this week is that we will be working all major bodyparts in each workout.

Day 5: Full Body

  1. Dumbbell Bench Press (3 sets; 8/10/12 reps)
  2. Lat Pulldown (3 sets; 8/10/12 reps)
  3. Overhead Dumbbell Press (3 sets; 8/10/12 reps)
  4. Leg Press (3 sets; 8/10/12 reps)
  5. Lying Leg Curl (3 sets; 8/10/12 reps)
  6. Rope Pressdown (3 sets; 8/10/12 reps)
  7. Barbell Biceps Curl (3 sets; 8/10/12 reps)
  8. Standing Calf Raise (3 sets; 8/10/12 reps)
  9. Crunch (3 sets; 15 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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