On chest back days I’ll work on my pull-ups. If you can’t do a full pull-up yet there are machines that you can use for an assisted pull-up or you can use a band. My goal was to do 10 pull-ups in a row and so far my max is 12 pull-ups. Once I got to that point I started working towards three sets of 8. Whatever level you are at now you can improve. Set a goal, work hard, and you’ll get it.
Here’s a video of on one of my pull-up days.
Hope you have a fabulous day gorgeous!
I typically do leg day once a week. One of the exercises I do is dumbbell walking lunges. I’ll do 3 sets of 8 steps each leg. Here’s a video of me doing this.
Have a fabulous day gorgeous!
What really helped me set a goal to be healthy and consistent with working out and eating healthy was getting ready for my wedding. I was a size 8 in Dec. 2013 and by our wedding on May 17, 2014 I was a size 4.
You can change and reach your goals. We are strong and we love ourselves.
Have a fabulous day gorgeous!
For one of my workouts I like to do a shoulder day once a week. One of the exercises I like to do is the dumbbell front shoulder raises exercise.
Here’s a video of me doing this exercise.
I like to do 3 sets of 8 reps with 20 lb dumbbells
Have a fabulous day gorgeous!
I like to get in a leg day at least once a week. One of the exercises I like to do is a hip abduction exercise. I typically do 3 sets of 8 reps at 40 lbs. If your gym doesn’t have a cable machine like this you can try a band.
To do this in a cable machine
1. put your outer foot in the foot hold
2. Face perpendicular to the machine with your legs shoulder-width apart
3. Hold on to the machine and move your outside leg sideways and slowly brining it back. Make sure it doesn’t cross in front of your body.
Here’s a video
Have a fabulous day gorgeous!
On chest back day I typically lift for about 30-45 mins doing about 3 different exercises per muscle group. And my exercises are typically done in 3 sets of 8 reps.
I really like to use the row machine for my back.
Have a fabulous day gorgeous!
On arm day I normally spend about 30 mins lifting weights for the biceps and triceps. I typically do 3 different types of exercises for each muscle. And I normally do 3 sets of 8 reps with about 1 min or so of rest in between each set.
One bicep exercise I do most of the time is the thinker bicep curl. Try to find a weight that will be challenging by your third set.
The way I do this is place my elbow inside my leg and rest it against it just a little. This is to force me to use my bicep more. Try it.
Have a fabulous day gorgeous!
With hard work, dedication, and consistency you will see gains. Don’t be discouraged if you are lifting small weights. You made it to the gym and that’s a triumph in itself. If you don’t lift regularly you won’t see improvement either. In order to start working up on weight is by lifting consistently and gradually increasing your weight. There’s no set schedule either. Once you’ve done your 3 sets of 8 and it’s not feeling super challenging try to go up by 5 lbs and see how that feels next time.
Have a fabulous day gorgeous!
This one is harder than it looks, cable single leg hip abduction. This machine is meant to have you face forward and pull your leg backwards to work your hamstrings, but I just stand to the side and pull my leg out to work our my hip abductors. I do 3 sets of 8 reps.
Another way you can get this is, is with a band. You may not see these muscles get more defined like you would with your quads, but they are essential to help support your leg and hip muscles.
Hope you have a fabulous day gorgeous!
When I lift weights for my shoulders I generally lift for about 30 mins. I typically do about 5 exercises. I like to do 3 sets of 8 reps for all of my exercises.
One exercise I do all of the time is the military dumbbell press.
I hope you have a fabulous day gorgeous!
jess chang strong 