2d • General discussion
Workout of the Week! 7/13-7/20
Let's keep the heavy lifting. If you have been following along, you should feel strong and a little sore. Challenge yourself! I just ordered heavier weights from Amazon.
What doesn't challenge you doesn't change you.
Day 1: Lower body. Quad & Glute Focus
Start with a 5-10 minute warm-up. Just get the body moving.
Strength Block A
Heel-Elevated Goblet Squat
Targets the quads through a greater range of motion.
4 × 10
Dumbbell Romanian Deadlift
4 × 10
STRENGTH BLOCK B
Front-Foot Elevated Split Squat
3 × 10/leg
Dumbbell Sumo Squat
3 × 12
FINISHER
Complete 3 rounds:
- Walking Lunges × 12/leg
- Wall Sit × 45 seconds
DAY 2: Upper Body: Shoulders, arms, and back
Start with a 5-10 minute warm-up to get the blood flowing.
STRENGHT BLOCK A
Arnold Press
4 × 10
Chest-supported Dumbbell Row
4 × 10
STRENGTH BLOCK B
Neutral grip chest press (on the floor or bench)
3 × 10
Bent-over reverse fly
3 × 12
STRENGTH BLOCK C
Zottman curl
3 x 10
Tricep kick back
3 x 10
SHOULDER BURNOUT
Complete 2 rounds
Lateral Raise × 12
Front Raise × 12
Rear Delt Raise × 12
DAY 3: POSTERIOR CHAIN & FULL BODY
Start with a 5-10 minute warm-up. You can use the treadmill, stepper, rower, whatever gets the blood flowing.
STRENGTH BLOCK A
Dumbbell deadlift
4x8
Single-arm row
4 x 10 each side
STRENGTH BLOCK B
Bulgarian Split Squat
Lean slightly forward to emphasize the glutes.
3 × 10/leg
Dumbbell Hip Thrust
3 × 12
STRENGTH BLOCK C
Renegade row
3 x 8 side
Farmer Carry
3 x 60 seconds
FINISHER
Complete 3 rounds:
Dumbbell Swings × 15
Plank × 45 seconds
Suitcase Carry × 30 seconds/side
Print this out and keep track of your progress.
0
0 comments
Workout of the Week! 7/13-7/20
skool.com/mastermenopause
I am a scientist and clinician helping women 35+ build muscle, lose fat & reset their metabolism. Science-backed. No gimmicks. Join free.
Powered by