| Struggling to mix it up in the gym lately? Struggling to push yourself to achieve that amazing, endorphin-rush post-workout feeling? Well, you’re in luck! This month I put together three absolutely killer workouts for you to try (including some cardio to top it off since it’s shredding season) in this newsletter. If you give them a go, shoot me a message on Instagram and let me know how you liked them! |
| Bench Press 5 heavy sets of 8 90-120 seconds rest between sets Superset 1: Pull Ups/Assisted Pull-Ups to Failure Push Ups to Failure 60 seconds rest between sets Superset 2: Cable Chest Fly (High-to-Low) 3 sets of 15 reps Single Arm Kneeling Lat Pulldown 3 sets of 12 reps per arm 45 seconds rest between sets Seated Cable Chest Press 3 sets of 8 reps per arm, alternate arms 60 seconds rest between sets Hammer Strength Lat Pulldown 4 sets of 10-12 reps 60 seconds rest between sets Circuit: 500m Row 20 Push Ups/Knee Push Ups 10 Sit Ups Do not rest between rounds, go as fast as you can for your best time! |
| Superset 1: Leg Press 10 sets of 10 reps DB Goblet Squat 10 sets of 8 reps 60 seconds timed rest Hip Thrusts, 5-second hold at the top of the last rep each set 4 heavy sets of 12 reps 90-second rest between sets Seated Leg Curls, 1-second pause at each contraction 4 sets of 20 reps 60 seconds rest between sets Superset 2: Single Leg Kettlebell Romanian Deadlift 3 sets of 10 reps Your Favorite Ab Exercise 3 set of 15 reps 45 seconds rest between sets |
| Standing Barbell Overhead Press 5 sets of 6-8 heavy reps 60-90 seconds rest between sets Giant Set 1: Standing DB Lateral Raise 3 sets of 15 reps Barbell Upright Row 3 sets of 10 reps DB Bent Over Rear Delt Fly 3 sets of 12 reps 60 seconds rest between sets Giant Set 2: Cable Straight Bar Bicep Curl 3 sets of 10 reps Cable Straight Bar Tricep Pushdown 3 sets of 10 reps Cable Straight Bar Overhead Press 3 sets of 8 reps 45 seconds rest between sets Superset 1: Seated Incline DB Curl 3 sets of 15 reps Incline Barbell Lying Skullcrusher 3 sets of 20 reps 45 seconds rest between sets Superset 2: DB Hammer Curls 3 sets of 12 reps Bench/Assisted/Bodyweight Tricep Dips 3 sets to failure 45 seconds rest between sets |
| Looking for guidance toward your fitness goals with me as your coach? I am currently accepting new clients. Reach out and inquire! https://permanentchangecoaching.com/services/ |
I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.
My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.
Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!
For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.
Copyright © 2021 Marissa Roy Fitness
