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Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>

“Get Buff”- Day 24

“Get Buff”- Day 24

Workout:

Day #24
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Military, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No Dairy products

“Get Buff”- Day 18

“Get Buff”- Day 18

Workout:

 

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

 

“Get Buff” – Day 14

“Get Buff”- Day 14

 

Workout:

Day #14
Sprints!
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
Sprints EXAMPLE-
Then last evening,  I had a good run~
I ran 2 times around my block- about a 10 min run (.7mi each block) rested (walked) for 1.5 mins Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house rested (walked) for 2 mins- walked back to starting place Sprinted 100m rested (walked) for 2 mins
As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:
DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

“Get Buff”- Day 8

“Get Buff”- Day 8

Workout:

Day #8
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

~~~~~~~~~~~~

 

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

"Thin in 30"- Day 14

“Thin in 30”- Day 14

Workout:

Day #14
Sprints!
 
Run 10 mins
4x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house 🙂
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

**EXTRA!!**

Small shoulder workout:

DB Militay, DB Upright rows, bent over lateral raises, font raises – 3×10 circuit

Today’s Diet focus:

No dairy

Week #3 workouts attached for download!!

Thin in 30 – Week 3

Another workout in the books!

Day by Day, workout by workout is how you build a beautiful sculpted body…Every workout COUNTS and don’t forget that!  I want to encourage you that your effort adds up and is rewarded.  I was reminded of that myself tonight!  Never forget that consistent effort is rewarded!!

My buffing workout went like this:

warm up r-bike 10 mins
Lat pulls
110×18
130×10
150x10x2sets
paired with knee ups on bench
3 sets of 25

Shoulder Press
70×10
90x`10×2
paired with roman chair knee ups
2 sets to failure (40, 25)

Bicep curl machine
40×15
50×15
paired with Assisted pull ups (slow negatives 5-6 sec each)
30# assistedx 2setsx 6-8 reps

Seated rows
100×10
110x10x2
paired with bent over lateral raises
15’sx12repsx 1 set
and hanging sit ups
25reps

Standing military
45×15
65×8
55x10x2sets
paired with bicep curls
55x6x2sets
and inverted pull ups
3 sets various hand positions 10+ reps

T-bar rows
45×20
70x10x2sets
paired with cable bicep curls
70×5
60×10

Running intervals on tready 18 mins total…knee felt good, right foot pinched by shoe,hmmm? I’ll have to watch how tight I tie my shoe next time 🙂
Roman chair knee ups 40

I am a tired, sweaty mess but I feel good…much better mentally than I did before my workout~ yet another reason why EXERCISE IS MEDICINE!

Work it!! It works!!

-Michelle

Wonder Woman Wednesday

I woke up today pumped to workout back/sh/bis and SPRINT fast today~ I feel energized like “wonder woman”!!

So~ I hit the gym at about 11am and got in a good, good, good lifting workout. I’ll do my sprints later this afternoon~ it’s going to be HOTTTT here today!

Warm up- tanned and r-bike 10 mins

Lat Pulls
130×10
150x10x2

paired with lateral raises
10# platesx10repsx3sets

Pull ups
6,5, assit 20#x6reps, assist 30#x10reps
paired with Knee ups
3sets

Hi-Lat row (hammer strength machine)

Seated rows- 2 sets, sore lower back
paired with Ball crunches- on set, sore lower back

Shoulder press
50x10x3sets

bicep curls machine
50x10x2

shoulder press machine backward- one set of 15 @50#…good stretch!

Wide cable lat pulls (on knees)
50×10+5x3sets
paired with posedown bicep curls
30x10x3sets

with cable bicep curls
50x10x2sets

My food so far today has been no carbs except for a bit of sugar in my coffee:
coffee
sugar free energy shot
protien shake 25g pre workout; 25g post workout
salmon
egg drop soup (I posted the recipe in the RECIPE section)

Your freind,

WONDER WOMAN!!!

Finished Just NOW!


Well, I got it done…I finished just now!

My day was BUSY…as usual, but I didn’t manage to get to the gym during the day, so my workout was tonight at home.

Shoulder circuit
12 standing db shoulder presses close with rotation and squeeze
10 each arm shoulder press wide (out like a W)
10 bent over lateral raises
break- 45 seconds
10 lateral raises (one are at a time)
10 upright rows (super extreme form and squeeze)
rest 45 seconds
REPEAT total of 3 times

Intervals on u-bike
1 on 1 off -20 min total

pull ups
10, 8

finished it off with a double scoop choc protien shake in soy milk
Sleep tight my buff-friends!!
xoxoxo~
BuffMother!!