{friday}

And you know what happens on Friday, right? Flexing, of course, haha. Yes, it is flex friday, so here is my contribution. {this picture was taken a few days ago, so technically it isn’t a true flex friday, but what do ya do}

Image

Here are a couple of workouts I did this week {also http://www.bodybuilding.com is a great place to get ideas for putting together a great lifting workout}

The above picture was taken after the Biceps & Triceps workout I have in the post below title {excuses}.

Here is my Chest & Back workout from this week:

  • Warm-up with nike training club app. doing GET FOCUSED/core cruncher/15 minutes and you need a medicine ball {1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute plank, 2 minute side plank, 1 minute opposite arm/leg supermans, 1 minute kick downs}

  • Superset A: Bench Press & Lat. Pull-down {3 sets, 8-10 reps}

  • Superset B: Push-ups & Chin-ups {3 sets, 6-10 reps}

  •  Superset C: DB Incline Chest Press & BB Rows {3 sets, 8-10 reps}

My Leg workout from last night was a GREAT one, give it a try! {apparently it was leg day for everyone in the gym last night, everything that I wanted to use was already being used so I had to modify some stuff and of course did pull-ups when I had to wait for equipment I wanted}:

  • Warm-up: nike training app. GET FOCUSED/cardio burst, you need a jump rope {1 minute jump rope, 1 minute burpee, 30 seconds jump squats, 30 seconds split jump squats, 30 seconds lateral hopes in place, 1 minute broad jumps, 30 seconds recover, I repeated that circuit one more time to make it a 10 minute warm-up}

  • Superset A: Leg Curls & Leg Press {3 sets, 8-10 reps}

  • Superset B: Deadlifts & Step-ups {3 sets, 8-10 reps}

  • Superset C: Leg Extensions & Squats {3 sets, 8-10 reps}

  • Treadmill 6x 30sec. walk/30sec. jog/30sec. sprint

Now go get your flex on!
Peace Out~
Nicholle

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