shoulder and triceps day

Push, pull, legs workout

So here’s the scenario, your pushed for time this week and need to hit every muscle in the body..HARD!

Push, pull, legs is a very simple yet extremely effective 3 day split. Push workouts include chest, shoulders & triceps, pull back & biceps and legs quads, hamstrings & glutes.

The reason this is such an effective way of training is the way in which it focuses on multi joint compound lifts, which in turn hits multiple muscle groups. It’s back to basics with the excersises and there’s only four excersises per workout, so you can perfect your form and focus on progression in repage and weight on the bar.

This is the way I like to execute the plan however you can adjust the intensity accordingly. For guys trying to pile on some good quality muscle try these rep ranges, for women trying to tone up maybe lower the weight and increase the repage. Have a play about with it and see what works best for you.

Pull workout (Monday)

Barbell deadlifts - 5x 5 reps
Barbell rows - 5x 10 reps
Wide grip pullups - 5x to failure
Barbell curls - 5x 12 reps

Push workout (Wednesday)

Barbell bench press - 5x 5 reps
Barbell incline bench press - 5x 10 reps
Barbell military press - 5x 12 reps
Dips - 5x to failure

Legs workout (Friday)

Barbell back sqauts - 5x 5 reps
Barbell front sqauts - 5x 12 reps
Barbell straight legged deadlifts - 5x 10 reps
Barbell walking lunges -5x 12 reps (each leg)

So go on give it a try! Follow thefitnessvault for workouts, nutrition, training tips, motivation and more for men and women

electryke  asked:

I understand that you're big into fitness and a healthy lifestyle! What does a normal week's workout routine look like for you? Love you and your blog.

Hi there, thank you so much for the kind words!
Here’s my typical workout routine:

Monday - Arms/Back
Tuesday - Glutes/Hamstring focused
Wednesday - Triceps/Abs/Shoulders
Thursday - Rest day
Friday - Glute isolation
Saturday - Back/Abs
Sunday - Glutes/Hamstrings

I’m pretty quad dominant, so I avoid doing the leg press. Here are a few of my favourite leg day activities:
Glute press down
Hip thrusts
V-hack Squats (sumo style)
Sumo Deadlifts
Straight leg deadlifts
Pause squats on smith machine
Glute kickbacks
Hip abductor (go heavy)
Leg curl (drop set)
Cable walk out

Entire upper body in DOMS state due to 3 days filled with chest, triceps, back, biceps, shoulders and abs.

Saving legs for tomorrow cause lots of walking during this trip, and I don’t wanna die

Started off today with a good breakfast (banana, peanut butter, toast and coffee). Good lunch too! Went to a new Thai place that opened up a few minutes from my house! Ordered the beef Thai salad with light vinaigrette 😁
Dinner was a treat of tacos! 😁

Today was chest shoulders and triceps, then swimming in the evening! 💪🏼🏊🏻
Overall a great day! 😁🎉

Photo with the fire from yesterday of a catch up with friends! 😅

Bikini Competition check in.

I am now 4.5 weeks into my competition peep (11.5 more to go 😳).

I feel great and I am seeing some great progress both on my body and the scale. I have been stuck at plateau since NOVEMBER! And I am so proud to say that I am finally passed it! Yay!

My training has upped intensity and my current weekly schedule consists of 6 days of strength training and 5 sessions of 20 min HIIT(fasted) (and my two 50min classes I teach).

My coach it currently working on my bootay lol so my schedule is: day 1: legs and abs, day 2: back and abs, day 3: chest and shoulders, day 4: legs and abs, day 5: shoulders, biceps, triceps, and calves, day 6: legs and abs.

My glutes and shoulders are always sore.

My diet has not changed too much in the 4 weeks. I still eat around 1850 calories a day, and I recently had an extra rice cake added to my post workout shake meal (I take this shake after I strength train and it has all my supplements and a banana).

My cheats are now limited to 1 a week instead of two. So for me chocolate chips and mixed nuts is my go too. Love salty and sweet 😍

I do miss Starbucks though. Sooo much 😭😭😭 but with only one cheat a week, my love of chocolate beats my need for Starbucks.

Overall, everything is going great and I’m loving the process!!

*while I do not share the specifics of my plan (because it’s individualized and my coaches work), I do post my meals regularly on Instagram: funeral4myfat