Day One, not one day! 🔥
Hello and welcome back to my fitness journey! This three day split was fun and I was able to move all parts of my body in good ways this week. I am really trying to vamp my workout split into a program to follow for discipline and consistency basis. So, to start out strong, I gave myself the challenge of making it three days to the gym. Not consecutively, due to working my way back into the gym, gaining gym confidence back, and helping my body remember what it feels like and my muscle memory to return.
My goals this time around are:
- Making it to the gym three times a week for a four weeks.
- Building chest strength and focusing on upping my weight by five to ten pounds each week in Bench Press and Incline Press.
- Getting back to 8 pull ups in four weeks (today I did three!).
- CARDIO! Running a half a mile straight for two weeks, then a mile for two weeks!
- Gaining more core and lower back strength. Doing this by hitting core twice a week, and making sure my form is correct on back exercises and upping my weight slowly each week for four weeks. Hitting the 8 pull ups will definitely help with this!
So! Without further ado…Here’s my 3 Day Split!
Back/Chest/Legs 💪🏾🍑
Warm ups 10 mins
Lat pull downs 3×10
Incline bench press 3×8
Chest support rows 3×10
Chest fly 3×10
RDLs 3×10
Sumo squat 3×10
Cardio and Core 🥵🔥
Treadmill (walk .25 mile, run .25 x2)
Core circuit 2×15 on all
Hanging knee tucks
Leg raises
Penguins
Crunches
30 sec Plank x2
Legs and Shoulders 🍑💪🏾
Warm up 10 mins
Pull up test: 1 set unassisted xAMRAP, 1 set assisted (w resistance band) xAMRAP
Shoulder Press 3×10
Upright Rows 3×10
Lateral Raises 3×10
Squats 3×8
Deadlifts 3×8
Thank you sooo much for reading and joining in on my fitness journey and goals for this month! Happy March! ☀️
xx,
And that’s the TEE☕️🩵
And That's The TEE 