Shoulders/Back Routine...and Some Abs

As I've gotten deeper into fitness, I've gotten better about working out all muscle groups and not just the ones that I enjoy the most, or taking the same classes over and over. I switch up my weight training daily by working out different body parts. I tend to do shoulders and back on the same day. 

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Here is my typical routine for those:

Shoulder Press - 3 sets of 12

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.

Incline Shoulder Raise - 3 sets of 12 reps

Incline Rear Delt Flyes - 3 sets of 12 reps

Lat Pull Downs - 3 sets of 12 reps

Back Extensions w/10-15 lb weight plate - 3 sets of 15 reps

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.

Upright Rows - 3 sets of 12 reps

Bent Over Rows - 3 sets of 12 reps

I will typically also do abs when I train my shoulders because I don't do as many exercises on back and shoulders as I do for legs and glutes. What I usually do for abs is:

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.

Bicycles - 3 sets to failure

Straight Legged Crunches - 3 sets of 25

Russian Twists w/15 lb medicine ball

Stability Ball Crunches {Center and Obliques} - I usually sit facing the railing at my gym, get my lower back on a stability ball and put my toes in the railing for support. I will do 16 center crunches, then 16 crunches on each side and repeat for a total of 3x.

Stay Happy and Healthy!

Cut The Slack & Cut Those Abs

 

I've been SLACK on my Pinterest Fitness Board Challenge! Need to get back on that...today's pin is:

Good, I felt I needed to work some abs today. Adding this to my gym routine tonight.

{Psst - you really need to join in on this fitness challenge - head to your fitness pin board, pick a pin and get 'er done!}

And tonight's dinner is going to be a healthy one - something I pinned the other day:

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Yum. What's on your menu tonight?

Gym Session: June 25

I haven't done one of these posts since before my Florida vacation!

Today I'm working my Back, Shoulders and Abs - feel free to use this workout for yourself and/or tweak it to fit your needs. I also think I'll be jammin' to a Michael Jackson playlist in remembrance of his passing on this day four years ago.

Gym Session ::: Tuesday, June 25th ::: Back/Shoulders/Abs Day

Cardio :: Elliptical :: 30 min
SUPER SET
Front Shoulder Raise ::  3 sets / 15 reps / 8 lb DBs
Dumbbell Lateral Raise :: 3 sets / 15 reps / 8 lb DBs
Bent-Over Barbell Row :: 3 sets / 15 reps / 30 lb BB
Shoulder Press :: 3 sets / 15 reps / 12 lb DBs
Lat Pull Down :; 3 sets / 15 reps / 50 lbs
Back Extensions :: 3 sets / 15 reps / holding 5-10 lb plate
Planks :: 3 sets holding for 1 min ea set
Stability Ball Crunches {Obliques and Center} :: 3 sets / 15 rep ea side
Medicine Ball Russian Twists :: 3 sets / 20 reps ea side w/15 lb ball

Hope you have a great workout today!

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Gym Session: June 4

Hey y'all - here's my workout of the day - feel free to use it, tweak it, or let me know what you plan on doing! Happy Tuesday!

Gym Session ::: Tuesday, June 4th ::: Biceps/Triceps/Chest/Abs Day

Cardio :: Treadmill :: 30 min at a 9-10 min mile pace
Planks :: 3 sets holding for 1 min ea set
Stability Ball Crunches {Obliques and Center} :: 3 sets / 15 rep ea side
Medicine Ball Russian Twists :: 3 sets / 20 reps ea side w/15 lb ball
Chest Press :: 3 sets / 15 reps w/30 lb BB
Chest Fly :: 3 sets / 15 reps at 50 lbs
SUPER SET
Tricep Kickbacks :: 3 sets/15 reps w/12-15 lb DB
Barbell Bicep Curls :: 3 sets / 15 reps w/30 lb BB
COMPOUND SET
Tricep Extension :: 3 sets/15 reps w/15-20 lb DB
Tricep Dips :: 3 sets / 25 reps
SUPER SET
Incline Curls :: 3 sets / 15 reps w/12-15 lb DB
Tricep Pulldown :: 3 sets / 15 reps at 30 lbs

I typically don't lift too heavy on my arms because I like to go for a few more reps at less weight to achieve the lean muscle look. Naturally, my arms don't really put on weight of any sort - be it fat, or muscle...so I just aim for them to be tight and toned. I also don't do a lot of bicep work because when I do my Shoulder/Back Day, they will also get worked.

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Happy Workout!

Gym Session: June 3

One of the things I wanted to accomplish with this blog was sharing what I do at the gym with you. For some of you, this may be advanced. For others, not advanced enough. For some, maybe just right. I want to give you an idea of what I do to make sure I work my entire body each week, plus, this serves me as an exercise journal as well. Feel free to use this as your workout today, or tweak it a little bit to fit your needs. I welcome questions and comments!

Monday, June 3rd, 2013 ::: Glutes/Legs/Abs

Cardio: Elliptical :: 30 Min
Step Ups w/Back Leg Extension :: 3 sets/15 reps
Deadlifts :: 3 sets/15 reps :: Bar Weight at 65-80 lbs
Leg Press :: 3 sets/15 reps :: Weight Set at 130-150 lbs
Stability Ball Leg Curls :: 3 sets/15 reps
Super Set
Hip Adductor :: 3 sets/15 reps :: Weight Set at 130-150 lbs
Hip Abductor :: 3 sets/15 reps :: Weight Set at 130-150 lbs 
{Super Sets are two different exercises performed back to back, with little or no rest in between, for opposing muscle groups.}
Calf Raises :: 3 sets/25 reps
Kettlebell Swings :: 3 sets/15 reps :: 15 lb KB {This is a full-body exercise, but really hones in on the leg muscles due to the squatting action.}
Medicine Ball Oblique Twists :: 3 sets/20 reps {each side} 
Stability Ball Crunches :: 3 sets/15 reps {Obliques and Center} 
Bicycle Crunches :: 3 sets/50 reps {left leg then right leg = 1 rep} 
Straight Leg Crunches :: 3 sets/25 reps
And as always - a good stretch session to finish.

What's your workout today?

I'd also like to walk my pup later, but it's a rainy couple of days here in Charleston, so it's doubtful.