A Week of Workouts - Audrie's Gym Recap

Hey babes, A here. As a follow-up to my Weightlifting 101 post, I thought I would re-cap a week full of workouts. These were a little random, but here’s what I was up to at the gym this week:

 

Saturday: Leg day aka my favorite! Full disclosure, I was pretty hungover so this was not my best workout…

  • Squats: 1 light warm-up set of 10 reps, then 5 sets of 5 reps at a challenging weight

  • Deadlifts: 1 light warm-up set of 10 reps, then 3 sets of 5 reps at a challenging weight. Then I maxed out a really heavy deadlift (245 – the heaviest I’ve ever pulled) for two “singles.”

  • Weighted walking lunge: 3 sets of 20 reps.

 Sunday: Push + Abs + Cardio

  • Bench press: 5 sets of 6 – 10 reps (more reps in earlier sets, increasing weight and decreasing reps with each set). This was my “compound movement” for the day.

  • Superset (perform both movements back to back with no rest in between, then rest after the second move. Then, repeat!), 3 sets of 10 reps each:

    • Shoulder press

    • Lateral raises

  • Superset (I used a pec deck machine but you could do this on a cable machine too), 4 sets of 10 reps each:

    • Chest flyes

    • Rear delt flies

  • Cable tricep extensions: 3 sets of 10 reps.

  • Hanging leg raises: 4 sets of 10 reps.

  • Cardio: 20 minutes of Stairmaster intervals. I did 30 seconds at level 15, then recovered for 90 seconds at level 6. Repeat until 20 minutes have passed.

Monday: rest day. I had to be at work early, and had a social obligation after work (specifically: watching the most boring first episode of the Bachelor I have ever seen), so a workout just wasn’t going to fit into the day. Here’s a bonus tip: plan your rest days for when you know you’re going to need them.

Tuesday: Leg day!

  • Box squats: 4 sets of 10 reps.

  • Romanian deadlifts using dumbbells, toes elevated: 3 sets of 10 reps.

  • Superset, 3 sets of 10 reps each:

    • Banded hip thrusts, pause at the top of each rep

    • Banded hip adductors, pause at the top of the rep

  • Superset, 3 sets of 10 each:

    • Single leg leg press (10 each leg)

    • Narrow-stance leg press

  • Quad extensions: 2 rounds of this little complex - 10 reps at a heavy, 10 reps at a medium weight, and 10 reps at a lighter weight. Repeat!

  • Cable pull-throughs: 3 sets of 10 reps.

  • 50 burpees (because in lieu of a new years diet, boyf and I challenged each other to do 50 burpees every day until the end of January)

 Wednesday: Push + abs + cardio

  • Bench press: 1 warmup set of 10 reps, then 3 sets of 8 reps at somewhat challenging weight

  • Complex:

    • Start with bench flat, and do 10 reps of a dumbbell bench press. Then, with each set, increase the incline setting of the bench. Perform 10 reps at each incline level until the bench is completely horizontal. This turns from a chest exercise into a shoulder exercise.

    • For the first 3-4 sets, include 10 lateral raises as if it is a superset.

  • Superset, 3 sets of 10 for each:

    • Cable face-pulls

    • Cable rope tricep extensions

  • Abs + cardio: alternate 10 burpees with ab move of choice, for 5 sets (aka 50 burpees)

 Thursday: Pull + abs + cardio.

  • Pull-downs: 5 sets, 6 – 10 reps (start with lower weight and more reps, then increase weight each set doing as many reps as you can manage).

  • Bent-over barbell rows: 4 sets of 10 reps.

  • Straight-arm cable pull-overs: 3 sets of 10 reps.

  • Cable rows: 3 sets of 10 reps.

  • Hanging leg raises: 4 sets of 10 reps.

  • Superset thing (5 rounds):

    • 10 burpees with dumbbell deadlift

    • Farmers carry, down and back.

Friday: Leg day (slightly lower intensity/weight than I would normally do, because I was feeling pretty tired this morning).

  • Squats: 4 sets, 8-10 reps.

  • Superset, 3 sets of 10 reps each:

    • Romanian deadlifts using dumbbells, toes elevated

    • Kettlebell swings

  • Weighted walking lunges: 3 sets of 20 reps.

  • Superset: 5 sets of 10 reps each:

    • Cable pull-throughs

    • Burpees

 Saturday: Pull day + abs + cardio

  • Warm-up: straight arm cable pull-overs, 3 sets of 10 reps

  • Bent-over barbell rows: 5 sets of 5 reps

  • Pull-downs on hammer strength machine: 3 sets of 10

  • Single-arm pull-downs on hammer strength machine: 4 sets of 8 (per arm)

  • Superset, 3 rounds:

    • 16 bicep curls (8 each arm)

    • 10-12 reps of cable face-pulls

  • Superset, 5 rounds:

    • 10 burpees with row

    • Assorted ab moves (I switched it up every round to keep things interesting)

And there you have it, my week of workouts. Keep crushing it, fit fam!

XO,

A