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Gluteus and Hamstrings

June 2, 2015

Gluteus and hamstrings

1. Squats

Warm-up sets
1 set
45lb (bar only) + band x 10
1 set
65lb x 10
1 set
95lb x 8

Working sets
5 sets
115lb x 6

2. Sumo deadlifts

Warm-up sets
1 set
95lb x 10
1 set
135lb x 8

Working sets
3 sets
155lb x 6

3. Weighted bridges

Warm-up sets
1 set
135lb x 12
1 set
155lb x 10
1 set
185lb x 8

Working sets
3 sets
205lb x 6

4. Weighted reverse lunges

3 sets
30lb x 10 each leg

5. Cable hip extensions superset cable donkey kicks
1 set
7.5lb x 10 each leg
1 set
10lb x 10 each leg
1 set
12lb x 10 each leg

6. Seated leg curls
4 sets
80lb x 10

7. Standing calf raises in V-Squat machine
130lb x 10

 

Tags: workout


Posted at: 07:20 PM | 0 Comments | Add Comment | Permalink

Cardio Challenge

May 29, 2015

3 rounds for time
Target: 2 minutes per round 

20 jumping jacks
10 barbell Romanian deadlifts
20 medicine ball squat and swings
10 box jumps
20 mountain climbers
6 sled or box pushes 25m

Followed by 5 min of rowing

Tags: workout


Posted at: 10:12 PM | 0 Comments | Add Comment | Permalink

Back, Shoulders, Abdominals workout

May 22, 2015

Back, Shoulders, Abdominals

Warm-up
4 sets
1. Pull-ups until failure

Work-out:

1. Wide grip lat pull down
2 sets
85lb x 10
2 sets
100lb x 8

2. Close grip lat pull down
2 sets
85lb x 10
2 sets
100lb x 8

3. Close grip seated cable row
2 sets
85lb x 10
2 sets
100lb x 8

4. Straight arm cable lat pull down
4 sets
25lb x 10

5. Stiff Legged deadlifts
4 sets
95lb x 10

6. Shoulder Shrugs in smith machine
4 sets
90lb plus smith bar x 10

7. Cable cross overs
4 sets
5lb x 10

8. DB press
4 sets
30lb DB x 8-10

9. DB front raises
4 sets
20lb DB x 10

10. Cable lateral raise, from behind back
4 sets
10lb x 10

11. Cable wood chops high to low
3 sets
10lb x 10 each side

12. Weighted cable crunch on fitness ball
4 sets
20lb x 10

13. Hanging leg circles
4 sets
No weight x 5 circles each side

 

Brittni Shae
WBFF Pro
ISFTA Certified personal trainer and sports and fitness nutrition specialist, MS OTR/L
️BShaeFit LLC

 

Tags: workout


Posted at: 07:24 PM | 0 Comments | Add Comment | Permalink

Glute and Hamstring workout

May 20, 2015

1. Squats:

Warmup sets -

1 set of each 

45lb x 10

65lb x 8

95lb x 6

Working sets -

5 sets 

115lb x 6 

 

 

2. Hip thrusts:

Warmup set-

1 set

135lb x 10

Working sets-

3 sets 

185lb x 8

1 set 

205lb x 6

 

 

3. Leg press machine 

4 sets  

Single leg 

120lb x 10

Both legs  

250lb x 10

 

4. Reverse on squat machine 

4 sets 

120lb x 10

 

5. Seated leg curls

4 sets 

80lb x 10

 

6. Donkey calf raises on smith machine 

3 sets 

140lb x 10

 

 

Brittni Shae
WBFF Pro
ISFTA Certified personal trainer and sports and fitness nutrition specialist, MS OTR/L
️BShaeFit LLC

 

Tags: workout


Posted at: 12:00 PM | 0 Comments | Add Comment | Permalink

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