health – And That's The TEE

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☕️🩵

This week was a short one y’all. I got three amazing workouts in this week which is good, and I’m proud of myself for going. More rest days than I wanted but, oh well. Yes, I am kind of sad that I didn’t go 5 days this week, and kind of beating myself up a bit for not going at least four days this week, but I’m working on being more gentle with myself, and more kind with my self-talk. Is anybody else’s little voice in their head bullying them? Because, guilty! So, I’m promising myself that I’ll be a lot nicer to myself. With that being said, here’s this week’s WEEK OF WORKOUTS!

Day 1: Glutes

SUPERSET:

Barbell Glute Bridge 3×12
Banded Hip Abduction 3×30

DB Box Step Ups 3×12

Weighted Back Extensions 3×20

BANDED GLUTE BURNOUT CIRCUIT:

Fire Hydrants 3×15
Glute Rainbows 3×10
Banded Clamshells 3×10

**now that I’m writing this, I think I did 3 rounds instead of 2 like Brittany Lupton’s program called for, dang it lol, well extra work for me, and YOU, hehe!**

Day 2: Back + Biceps

Barbell Row 3×8

Inverted Row 3xAMRAP

Lat Pulldowns 3×10

Single Arm Bent Over Rows 3×10

Hammer Curls 3×10

Single Arm Rear Delt Flys (cables)

CORE CIRCUIT: 2 rounds / 45secs on 15sec rest on all

High Plank Knew to Elbow
Leg Raises
Deadbugs
elbow to knew Fingers to Toes
Heel Slides

Day 3: Glutes + Hamstrings

Romanian Deadlifts 3×8

DROPSET:

Bulgarian Split Squats 3×10 (I use a 10lb barbell plate to hold in one hand)
Bodyweight Bulgarian Split Squats 3xAMRAP (drop your weight and go to failure)

Weighted Back Extensions 3×12

Leg Curls 3×12

Abduction Machine 3×20

And there it is folks! I know I’ve said this a lot but HUGE thanks to Brittany Lupton’s Workout App! Her programs have really helped me advance in my workout sessions. I’ve built so much confidence in myself, much more physical strength, and more love for my fit journey! Thanks Britt! You’re the best!

P.s. I’m going to my first official YOGA class tomorrow! Stay tuned for that, I’ll let y’all know how it goes, and how I plan to implement that into my workout routine!

Thank y’all for reading! Please follow my Instagram for Live Updates on the blog!

And that’s the TEE👩🏾‍💻💙☕️

Tag: health

Week of Workouts: 3 Day Split💪🏾