Baby got back.
Warm Up: alternate between the two exercises
- Ring Pull Ups: 6 reps, 5 reps, 5 reps
- Push Ups: 10 reps, 10 reps, 8 reps
Superset #1:
- Lat Pull Down:
- Round 1 – 55 lbs, 10 reps
- Round 2 – 70 lbs, 10 reps
- Round 3 – 70 lbs, 10 reps
- Lateral Dumbbell Raises:
- Round 1 – 8 lbs (x2 dumbbells), 10 reps
- Round 2 – 10 lbs, 10 reps
- Round 3 – 10 lbs, 10 reps
Superset #2:
- Seated Row:
- Round 1 —
- Wide grip – 60 lbs, 6 reps
- Close grip – 75 lbs, 10 reps
- Round 2 —
- Wide grip – 60 lbs, 6 reps
- Close grip – 75 lbs, 10 reps
- Round 3 —
- Wide grip – 60 lbs, 6 reps
- Close grip – 85 lbs, 8 reps (increased 10 lbs from previous round)
- Round 1 —
- Lateral Dumbbell Raises:
- Round 1 – 12 lbs, 8 reps (increased 2 lbs per dumbbell from previous superset)
- Round 2 – 12 lbs, 8 reps
- Round 3 – 12 lbs, 8 reps
Superset #3:
- Assisted Pull Ups: 30 lbs
- Round 1 – wide grip, 7 reps
- Round 2 – close grip, 6 reps
- Round 3 – standard (mid) grip, 6 reps
- Round 4 – close grip w/ palms facing eachother, 7 reps
- Dumbbell Overheat Press:
- Round 1 – 12 lbs, 12 reps
- Round 2 – 12 lbs, 12 reps
- Round 3 – 12 lbs, 12 reps
- Round 4 – 12 lbs, 12 reps
Abs:
- Straight Leg Toe Touches – 20 reps
- Straight Leg Sit Ups – 12 lb dumbbell, 20 reps
- Hollow Holds – 30 seconds
- Plank w/ Toe Taps – 40 second hold with 10 toe taps each side
Meal Plan:
Breakfast: 3 egg whites (scrambled) + fruit smoothie + 1/2 avocado.
Lunch: Lemon pepper chicken breast with Uncle Ben’s whole grain rice medley and green beans.
Pre workout snack: Banana + Sunbelt Bakery granola bar (banana oat).
Post workout snack: Protein shake (20 grams of protein).
Dinner: Plain chicken breast with steamed broccoli.
Much love,
Ash
Տea ℒa Vie 
Great to see you doing so well! How are you finding using your own bodyweight as a tool to improve your strength?
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Thank you! A lot of our exercises actually use weights; however, if we find that our form is poorly affected when we use weights we will refrain from using heavy weights until we have strengthened that muscle enough to have proper form. Some things that we might not use weights for are things that would generally apply to more cardio based exercises such as frog jumps, box jumps, jump rope, burpees, and pop squats. But when they start to get to easy we would absolutely recommend adding some weight to increase the difficulty. But to address your question, we feel that to improve your strength you should use free weights and gradually increase the weight as time goes on. Some people, however, take a different approach and do more isometric training with body weight and it works well for them, take yoga for example.
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Yeah don’t get me wrong I love weights haha but when I talk to beginners I always recommend starting off with body weight training. Do as many push ups, sit ups and pull ups as you can and then set some goals to hit. Once you’ve hit them and you start seeing results move onto the weights. The one thing I do say tho is start small and low reps. It’s better to do 5 reps of of a low weight and learning the correct form than doing 10-15 reps of a bigger weight and using the wrong technique as that won’t help you at all and will cause injuries. I have some great books that could help you but I’d love to stay in contact and share our methods. I love sharing with people and learning new things as everyone works out differently 👊💪
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We agree with you completely! We would also love to stay in contact with you, through internet sights as well as people at the gym we have learned so many new things as well as several different ways to use certain machines – in a way that they weren’t actually built for. It keeps the gym routine interesting which is so important because once the gym gets “boring” it gets difficult to keep going. Do you write fitness books? Or do you have some specific recommendations?
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