I couldn’t be more excited for a content filled fitness week. I get to share with you guys my tips and tricks as well as share some from my lovely friends. We all know that nutrition plays a key role in our fitness goals but what about our bodies? The other 10% is fitness.

My week at the gym has to be structured and planned ahead of time or it simply won’t happen – it’s just the way I am. The same with meal prep, I have to have it all down before hand.

Weight Trainingweight training.pngMonday

Back & biceps

  • Bend over back extensions with weight
  • Seated row machine
  • Dumbbell rows
  • 21s with barbell
  • Cable machine bicep extension
  • Preacher bench with barbell



  • Leg press
  • Calf raises
  • Lunges
  • Squats
  • Hip abductors
  • Hip adductors
  • One legged, leg press


Chest & triceps

  • Dumbell press
  • Dumbell flys
  • Chest press incline/decline
  • Skull crushers with barbell
  • Cable pull downs
  • Preacher bench with barbell



  • More squats – you know it
  • Lunges
  • Donkey kicks
  • Fire hydrants
  • Bridges with heel lift


Shoulders, extra abs

  • Shoulder raises with dumbells
  • Shoulder press
  • Plank
  • Youtube video for extra abs

Ab Circuits

ab circuit


This should honestly be it’s own post since I literally do a variation of abs everyday. I will make one in the future for you guys. I have included some of the workouts I use below but honest the biggest tip I have is to do it with a friend, it makes the workout so much easier!

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Let me know what your weekly gym routine looks like!