My Shoulder Workout

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Trained shoulders yesterday and arms today.  I’ve already posted my arm workout so I’ll just post what I did yesterday for shoulders 😉

  • Front Raise with dumbbells, super set with smith machine press; 3 total super sets 15 front raises per arm (30 total for one set).  For smith machine: first set 15, second set 12, third set 10 reps.  Go up in weight for each smith machine set. 
  • Lateral Raise with dumbbells, super set with barbell upright row; 3 total super sets.  15 lateral raises.  15,12,10 upright rows.  Up your weight with each set of rows.
  • Rear Delts with dumbbells, super set with Arnold Press; 3 super sets, 15 reps each 
  • Finish with 3 sets of cable crazy 8’s: 8 front raises each arm, 8 lateral raises each arm, 8 rear delt each arm (do this with no pause or rest between each movement = one set)

Finish with 3 ab or calf exercises. 

xoxo

Jenna

Todays Workout: Biceps / Triceps

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imageTrained arms today (biceps and triceps) and wanted to share with everyone what I did!

***Stretch and warm up entire body with a foam roller for 10-15 minutes***

  •  Straight bar bicep curl superset with cable rope triceps extensions (4 sets 10-12 reps)
  •  Preacher curls superset with skull crushers (3 sets: 15 reps for first superset, 12 reps for second superset upping weight, 8-10 reps for third superset upping weight)
  •  Dumbell alternating bicep curls superset with overhead dumbbell triceps extensions (3 sets: 20 reps first set, 15 reps second set upping weight, 12 reps third set upping weight) –For the alternating bicep curls 20 reps means 20 reps per arm… so a total of 40 reps–
  •  Cable bicep curls with ropes 3 drop sets then 1 burnout set to failure –For drop sets: drop weight 3 times for each set, trying for 10-12 reps for each–

I finished my training session with:

  •  side bends on the hyperextension machine (no weight) 3 sets of 25 on each side superset with bodyweight lunges (30 lunges total for each set)
  • Cable ab crunches 3 sets of 15 reps

I would love to hear feedback from anyone following or trying these workouts!  I’d also love to hear your favorite routines and movements as well!

-xoxo-

Jenna Renee

todays leg workout

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Just had an awesome leg workout and wanted to share what I did because I am already sore and it feels SO good!

 

Leg extensions: 3 drop sets (3 weight drops on each set)

Deep Squats: 4 sets all the way down (this means LIGHTER weight than you would do with regular squats) 15 reps

Leg press: 2 sets wide with toes out and 2 sets about shoulder width apart 12-15 reps each (you can super set these)

Romanian Deadlift: 4 sets 15 reps (as you go up in weight your reps may vary)

Leg curls: 3 Drop sets (3 weight drops on each set)

 

and if you havent had enough finish with this circuit (this is great for the glutes!):

[box jumps 15 reps, bodyweight lunges 20 each leg, cable glute kickbacks 15 each leg]   x3

then adductor superset with abductors 15 sets each as heavy as you can go!

 

Then just make sure to go home, get in a good complex carb/protein meal or shake and enjoy that jello feeling in your legs 😉

xoxo,

Jenna Renee