[thefeedproducts style=’four’]

If you follow me on Snapchat {username: a_southerndrawl}, then you know that I’ve become so smitten with this mesh racerback tank.  Not only is it super cute to wear out and about {for one fabulous athleisure outfit}, but it’s also such a great tank to workout in! I love anything with mesh or ‘rips’, so the moment I saw this mesh racerback tank, I knew it had to be added to my activewear collection.

Also, these stripe leggings are amazing, right?! They’re extremely great quality {tested by yours truly}, and I actually like them more than my go-to all black leggings! They’re really comfortable with super soft fabric, and they’re perfect for any type of workout! They come in a few colors too, so make sure to check them out here!

*lift heavy on all days!*

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

*superset these in pairs!*

• Weights Step-Up with Knee Raise: 12 reps each, 5 sets 
• Cable Rope Pull Through: 12 reps, 5 sets
• Suspended Hip Thrusts {on TRX strap}: 15 reps, 5 sets
• Sumo Squat with Heavy Dumbbell: 5 pulses with 1 full rep, 10 total reps, 5 sets
• Glute Kickbacks {on all fours with weight}: 10 reps each side, 3 sets
• Weighted Squat Jumps: 8 reps, 3 sets
• Weighted Wall Sits: until failure, 3 sets
• Weighted Bulgarian Split Lunges: 10 reps each side, 3 sets
• Weighted Calf Raises: 30 reps, 3 sets

Challenge: do 150 reps of ab workouts!!

Tuesday: Shoulders & Abs + HIIT

*Superset these!*

• Upright Cable Row: 8 reps, 3 sets
• Alternating Lateral Raise: 8 reps each arm, 3 sets
• Straight Raises on Incline Bench: 8 reps, 5 sets
• Shoulder Press: 10 reps for sets 1, 3, and 5, and 3 reps {really heavy} for sets 2 and 4
• Behind the Back Barbell Shrugs: 10 reps, 5 sets
• Reverse Flyes: 10 reps, 3 sets
• Kettlebell Sumo High Pull {with a raise}: 8 reps, 3 sets
• Shoulder Push-Ups: 15 reps, 3 sets

*Add your favorite routine for ABS! I’ve been loving V-Ups!

Wednesday: TRX Class, typically focuses on core & glutes

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

• V-Bar Lat Pulldown: 8 reps, 3 sets
• EZ Bar Bicep Curls: 28 Method, 3 sets
• Shotgun Row: 10 reps, 3 sets
• Single Arm Bicep Curls using Low Pulley Cable: 10 reps each, 3 sets
• Pull-Ups {assisted or unassisted}: 5 reps then lower the weight of assistance, 5 sets
• Cross-Body Hammer Curls: 12 reps each arm, 5 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

• Barbell Deadlift: 8 reps, 3 sets
• Barbell Thrusts on Bench:  10 reps, 3 sets
• Narrow Squats on Smith Machine: 8 reps, 3 sets
• Sumo Squats on Smith Machine: 8 reps, 3 sets
• Side Squats on Smith Machine: 8 reps, 3 sets
• Lying Hamstring Curls: 8 reps for both legs, then 8 reps each leg, 3 sets
• Weighted Walking Lunges: 30 reps total, 3 sets
• Front Squats {using kettlebells}: 10 reps, 3 sets
• Weighted Jump Squats: 15 reps, 3 sets

*Make sure to add your favorite ab routine at the end!*

Saturday: Chest & Triceps + HIIT

• Dumbbell Chest Fly: 8 reps, 5 sets
• Skull Crushers: 8 reps, 5 sets
• Incline Dumbbell Chest Press: 8 reps, 3 sets
• Cable Tricep Extension: 8 reps, 3 sets
• Low Cable Crossover: 10 reps, 5 sets
• Reverse Grip Tricep Pushdown: 12 reps, 5 sets
• Push-Ups {assisted or unassisted}: 50 reps {stop as needed}

Sunday: Rest Day

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Breakfast Meal of the Week: Sprouted 7-Grain Bread + Egg Whites + Turkey Bacon

Lunch Meal of the Week: Curry Tuna Salad Sandwich w/ Cranberries, Sunflower Seeds, and Walnuts

Dinner Meal of the Week: Chicken Broccoli Quinoa Casserole — I posted the recipe this past weekend here!