If you’ve been around this blog for any amount of time, you’ll know I’m a big fan of challenges.
There’s something to staying accountable, sending in pictures every week, and staying on schedule. That’s also why a lot of people hire trainers, so they can have that kind of accountability.
This isn’t going to be a long post, just an update. Some people have messaged me like “R U ALIVE?” and to be honest, some says I’m not sure. I quit coffee for a day last week (lololol, I know, a day) and regretted it immediately. (If you do want to stay updated, come say hi on Instagram!)
If you have a problem staying consistent (a problem most people have), few things beat a challenge to stay focused.
Fitness is the things that keeps my entire life on track. When I’m lifting, things are going well. When I’m not, I’ve noticed I seem to struggle to stay organized and focused. I’m not sure if it’s the consistency or the stress relief that comes from lifting every morning, but it’s just one of the to-do’s that’s part of the foundation of a happy life for me.
I’m not sure if I’ll be updating the challenge weekly or just do a wrap-up at the end, but either way, you’re welcome to join me!
I’m keeping the rest of my plan pretty simple for the rest of 2013.
All the sets will follow the same general drop sets/rest pause similar to Shortcut to Size. The main difference I’ll be adjusting is that I have to include my shoulder rehab into my program and also an extra cardio day.
(Week 1 is 12-15 reps, week 2 is 8-10 reps, week 3 is 6-8 reps and week 4 is 2-4, then start back at the beginning with week 5)
I also decided to split my leg day into two days because I want my little chicken nugget legs to grow.
Noted: My gym doesn’t have a barbell. It’s actually really small. So, this program is accommodating for that. For yourself, feel free to add in barbell exercises where it is appropriate.
Monday – Chest/Triceps/Shoulder rehab
Chest press 3×15
Rope pulldown 3×15
Dumbbell kickbacks 3×15
Shoulder rehab plan
Lat pulldown 3×15
Bent over rows 3×15
Romanian lifts 3×15
Wednesday: Cardio and abs
Thursday: Biceps/shoulders/shoulder rehab
Rope curl 3×15
Bent over dumbbell reverse fly 3×15
Dumbbell front raise 3×15
Hammer curls 3×15
Wide-leg squats 3×15
Narrow stance squats 3×15
Dumbbell Step-ups 3×15