Tuesday, Thursday and Friday Fitness Program

Okay ladies! Several people have been asking me to share my workout programs, so here's one of them for Tuesday, Thursday and Saturday for the next 2-3 weeks. I try to commit to 1-2 hours of intense muscle training since my goal is to gain adequate muscle while losing fat at the same time. My workouts seem to be getting me leaner and more toned in a short period of time.

For the next two weeks, I am committing to this program with HIIT training at the end of my routine. 

The weight I use for upper body fluctuates from 17.5lbs to 55lbs depending on the exercise. For lower body, the weight ranges from 80-280lbs.

So here you go:

Triceps On Fire 

Bicep curls into overhead push up

Cable one arm extension

Bench press

Closed grip barbell chest press

Reverse grip pull down extensions

Tate press

Bench dips

Arms & Back-At It

Overhead shoulder press

Lateral pull down 

Seated back row

Backrow extensions

Seated chest press

Dumbbell overhead shoulder press Wide

Dumbbell overhead shoulder press narrow 

Hammer Incline dumbbell press

Ts & Ys

Standing bent over row

Laterall pull down with cable bar

Cable back row

Cable crossover (all sides)

Them Thangs: Legs & Hamstrings 

Hamstring machine 

Cable standing leg curl

Donkey kickbacks

Laying hamstring machine 

Ballet squats

200 narrow deep squats 

200 wide deep squats 

Weighted plate standing back extension 

Reverse crunches 

(40) 90lb hack squats 

Seated leg extensions 

Seated calf raises