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Weekly Workout Routine: White Pattern Sports Bra

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Sports Bra: Zella Vinyasa Sports Bra | Leggings: Carbon38 Takara Leggings | Shoes: Adidas Originals Arkyn Runner Sneaker. c/o Six:02Watch: Polar M430 Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

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drawl

Hey friends! Happy Monday! You know what day it is — my weekly workout routine is listed below for y’all.  I’ve been wearing this white pattern sports bra so often.  If you haven’t noticed, I’ve been loving Zella sports bras lately.  They’re so affordable and *really* great quality.  I’m honestly surprised it’s taken me this long to discover their cute bras! Y’all should check out all of their sports bras here {many will look familiar haha}.

Don’t forget to subscribe to my fitness YouTube channel so that you never miss a fitness video again! Check out latest workouts and fitness faves here! I also post workout vids on @FitWithASD!

Monday: Legs + Cardio

  • Jump Squats {holding 12 pound medicine ball}: 15 reps, 5 sets
  • Bulgarian Split Lunges: 20 reps each leg, 5 sets
  • Single Leg Hamstring Curls: 15 reps each leg, 4 sets
  • Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
  • Pulse Squats with Infinity Resistance Band Around Legs: 30 reps, 3 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
  • Kneeling Hip Thrusts using Smith Machine {heavy}: 20 reps, 4 sets

Tuesday: Shoulders & Abs + Cardio

*Superset these!*

  • Arnold Press: 15 reps light, 3 sets then 10 reps heavy, 2 sets
  • Front Plate Raise: 15 reps, 5 sets
  • Single cable lateral arm raises: 15 reps each side, 5 sets
  • Upright cable row: 15 reps, 5 sets
  • Single arm shoulder press: 12 reps, 3 sets
  • Barbell shoulder press: until failure, 3 sets

*Add your favorite routine for ABS! I love ending with cable rope crunches!

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • Wide Arm Row: 15 reps, 5 sets
  • Preacher curl: 12 reps each arm, 5 sets
  • Single arm cable row: 15 reps, 4 sets
  • Static hold bicep curl: 15 reps, 4 sets
  • Underhand Pulldowns: 10 reps normal, 5 reps holding at the end, 4 sets
  • Drag Curls: 12 reps, 4 sets
  • Hyperextensions: until failure, 3 sets
  • Alternating Incline Bicep Curls: 15 reps each, 3 sets
  • Single Arm Lat Pulldown on cable machine {heavy}: 8 reps each, 4 sets

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

  • Warm Up w/ Squats on Smith Machine {no weights, just bar}: 20 reps, 3 sets
    • Superset this with 10 burpees to warm yourself up if you haven’t done your cardio
  • Deep Squats on Smith Machine {butt should be lower than 90 degree angle}: 10 reps, 10 sets
  • Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
  • Pull Through {using rope & cable in between the legs, i.e. here}:  20 reps, 5 sets
  • Deadlift using cable + straight bar: 20 reps, 5 sets
  • Kneeling Barbell Thrusts (tuck booty in!): until failure, 5 sets
  • Sumo Squats w/ Weight: 15 reps, 3 sets
  • Curtsy Lunge: 15 on each side, 3 sets
  • Leg Extensions: 15 reps each leg then 15 reps with both leg, 3 sets
  • Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + Cardio

  • Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
  • Overhead Tricep Extensions: 15 reps, 4 sets
  • Incline Bench Press: 15 reps, 5 sets
  • Tricep Kickbacks: 15 reps, 5 sets
  • Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
  • Single Arm Chest Press: 15 reps each arms, 3 sets
  • Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
  • Skull crushers with Heavy Dumbbell: 15 reps, 5 sets

Sunday: Rest Day

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I’m just an everyday gal who can go from gym to glam in record timing. I run on sarcasm & coffee on the weekdays and sass & vino on the weekends! I strive to stay fit, stylish, and healthy, while also trying to be the very best version of myself (sounds easy enough, right?).   MEET GRACE ⟶