LEZZ WORKOUT TOGETHER! 💪🏾🙌🏾👏🏾 (PSA🗣️, I’m no fitness trainer, but I do follow Brittany Lupton, who is, and other trainers as well! Also I’ve been in the gym for YEARS, and know what I’m doing and capable of!)
W1D1: Back + Biceps (aka Pull Day!):
Pull ups 2xAMRAP (for me first set was normal grip (meaning: palms facing away from your body), second set was neutral grip (meaning: palms facing in))
Lat pull down 3×10
Chest supported rows 3×10
Superset 1:
Ez bar curls 3×10
Rear delt flys 3×10
Superset 2:
Alternating Hammer curls 3×10
Bent over rows 3×10
W1D2: Leg + Core Day (glute and quad focused):
SL RDLs 2×15
Deadlifts 3×10
Squats 3×10
Bulgarian Split Squats 3×10
SL Leg Press 3×10
Core: 2 rounds
Dead bugs 10 reps
Bird dogs 10 reps
Leg drops 10 reps
Crunches 10 reps
W1D3: Chest/Shoulders/Triceps + Cardio Day (aka Push Day!)
Chest Press 3×10
Shoulder press 3×10
Chest flys 3×10
Tricep Pushdowns 3×10
Cardio:
Stairs Level 5 for 5 mins
Treadmill Walk for 10 mins
Please rest as needed, listen to your body! If you choose active rest for some of the other days that are workout days, go for a walk, do yoga, or anything else your heart desires! Or literally just rest and take the day off!
Four the fourth day (I chose to do this for the first day this week, but will be switching that to the fourth from now on) you can do some type of HIIT TRAINING! For example, my “sad girl workout”🥲 this week was from Brittany Lupton’s EMOM workout! It was an amazing example of what to do, I just was not properly prepared for it on Monday. I didn’t eat nutritionally, I was dehydrated probably as well. So I will be giving this a try again to redeem myself! Speaking of redeeming yourself, here’s how I come back from a workout that I don’t think was my best. Firstly, have an amazing support system and people you can go to that will still give you some good advice and tips and let you know you’e doing great still. We all have these kinds of days, so don’t dwell on it. Secondly, make sure you have a good workout routine and good goals that are easy to accomplish! For instance, I went home right after that “not so good” workout and wrote down my ideas for the remainder of the week, shown above! Then, I made sure my meals were nutritionally balanced and more Whole Foods! I made sure to up my water intake, etc. Thirdly, once in the gym with the good routine and balanced diet, I made sure to dial it back a bit (lessen weight, lessen sets, and reps!) and find good form and mind and muscle connection! I’m doing my push day right now I was draft this out in my notes and I can tell the difference in my form with less weight and less sets!! I came back strong this week after that “not so good” workout! And I pray this next week I can redeem myself again with Britt’s EMOM workout!
I pray you find this helpful and continue to do what’s best for you! My goal is 3-4 times a week and I was able to do that this week!
Have a great week, and catch some gains! 💪🏾👏🏾🙌🏾
And that’s the Tee👩🏾💻💙☕️
P.s. Follow all my links for more on ATTT🩵☕️
And That's The TEE 