Sarah Lucero Fitness - Work Out With Sarah

Phase 2: Push Day 2 + Legs

1/29/2019

Thursday: Shoulders, Chest, and Triceps - Quad Focus

Additional information available on purchased 40 Day Shred Plan. A complete program including nutrition, cardio and weightlifting guides.

Thanks to my nutritionist, Helen Horton, for stepping in as the workout demonstrator for this session!

Song credit: Twenty One Pilots, "Heavy Dirty Soul"

Phase 2: Pull Day 1

1/29/2019

Tuesday: Working Back, Biceps, Rear Delts and Traps
Additional information available with purchased program, 40 Day Shred

Thanks to my nutritionist Helen Horton for stepping in as our exercise demonstrator for this session!

Song credit: The Wanted "Chasing the Sun"

Phase 2 - Push Day 1

1/4/2019

Monday: Push Day 1 (Chest, Shoulders, and Triceps)

Phase 2 is where this gets harder. Additional instructions in purchased guide for Shred Plan.

Phase 1 -Pull Day 2

1/3/2019

Pull Day 2 + Legs (Back, Biceps, Rear Delts, and Traps - Hamstring Focus)

Additional instructions in purchased guide for 40 Day Shred Plan

Phase 1 - Push Day 2

8/7/2018

Additional instructions in purchased guide for Shred Plan
Song: Click Click Boom
Artist: Saliva

Phase 1 - Pull Day 1

8/6/2018

THERE ARE FURTHER INSTRUCTIONS IN GUIDE FOR THIS PUSH AND PULL SERIES IN MY SHRED PLAN

Phase 1 - Push Day 1

7/31/2018

Chest, shoulders and triceps.
Get your best results by following training plan as explained in 40 Day Shred Program

Competition Bikini Workout Saturday: Pull Day 2 + Legs

7/30/2018

(Back, Biceps, Rear Delts, and Traps - Hamstring Focus)

Sarah's Competition Bikini Workout: Friday- Push Day 2 + Legs (Shoulders, Chest, and Triceps - Quad Focus)

5/8/2018

SARAH’S PUSH, PULL AND LEGS ROUTINE

From beginners to experienced gym-goers, Push, Pull and Legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves.

Overhead barbell shoulder press (compound shoulder)
3-4 sets x 4-6 reps
Incline DB press (compound chest)
3-4 sets x 6-8 reps
Cable flyes (accessory/isolation chest)
2-3 sets x 8-12 reps
Lateral raises (accessory/isolation shoulder)
2-3 sets x 8-12 reps
Overhead triceps extensions (accessory/isolation triceps)
2-3 sets x 8-12 reps
Face pulls (shoulder prehab)
2-3 sets x 12-15 reps
Leg press (compound quad)
3-4 sets x 10-12 reps
Bulgarian split squats (accessory/isolation quads/hams/glutes)
2-3 sets x 12-15 reps per leg

REST: 60-90 seconds between sets based on perceived recovery.

Sarah's Competition Bikini Workout:Glutes Circuits: Horizontal, Vertical, and Rotary Planes

5/4/2018

SARAH’S PUSH, PULL AND LEGS ROUTINE

From beginners to experienced gym-goers, Push, Pull and Legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Off
Friday: Push + legs (quad focused)
Saturday: Pull + legs (hamstring focused)
Sunday: Off

Exercises:

Weighted walking anterior lunges (vertical plane) 3-4 Sets x 12-15 Reps On these, you can do regular walking lunges without the leaning. I will add that video tomorrow

2 Rope pull throughs (horizontal plane) 3-4 Sets x 12-15 Reps
3 Banded lateral walks (rotary plane) 3-4 Sets x 12- 15 Reps

Barbell hip thrusts (vertical plane) 3-4 Sets x 12-15 Reps
Single high leg presses (horizontal plane) 3-4 Sets x 12-15 Reps
Banded seated hip abductions (rotary plane) 3-4 Sets x 12-15 Reps

Kneeling banded hip thrusts (vertical plane) 3-4 Sets x 12-15 Reps
45 degree hip extensions on back extension machine (horizontal plane) 3-4 Sets x 12-15 Reps
Hip abduction machine (rotary plane) 3-4 Sets x 12-15 Reps

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