Sarah Lucero Fitness
  • Home
  • About
  • Blog
  • Shop
    • EXERCISE PRODUCTS
    • CBD Products
  • Contact
  • COLLABORATIONS
    • Partners
    • Brand Ambassadorships
    • Speaking Engagements
  • Work Out With Me
    • Nutrition Guide
    • Recipes
  • Gallery
  • Meet The Team
    • Nutritionist
  • Press

Phase 2: Push Day 2 + Legs

1/29/2019

0 Comments

 
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"



0 Comments

Phase 2:  Pull Day 1

1/29/2019

0 Comments

 
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"
0 Comments

Phase 2 - Push Day 1

1/4/2019

0 Comments

 

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

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

Phase 1 -Pull Day 2

1/3/2019

0 Comments

 

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

Additional instructions in purchased guide for 40 Day Shred Plan
0 Comments

Phase 1 - Push Day 2

8/7/2018

0 Comments

 

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

0 Comments

Phase 1 - Pull Day 1

8/6/2018

0 Comments

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

Phase 1 - Push Day 1

7/31/2018

0 Comments

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

Competition Bikini Workout Saturday:  Pull Day 2 + Legs

7/30/2018

0 Comments

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

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

5/8/2018

0 Comments

 

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.


0 Comments

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

5/4/2018

0 Comments

 
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:
  1. 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

  1. Barbell hip thrusts (vertical plane)​ 3-4 Sets x 12-15 Reps
  2. Single high leg presses (horizontal plane)​ 3-4 Sets x 12-15 Reps
  3. Banded seated hip abductions (rotary plane) 3-4 Sets x 12-15 Reps
 
  1. Kneeling banded hip thrusts (vertical plane) ​3-4 Sets x 12-15 Reps
  2. 45 degree hip extensions on back extension machine (horizontal plane) 3-4 Sets x 12-15 Reps
  3. Hip abduction machine (rotary plane) 3-4 Sets x 12-15 Reps
0 Comments
<<Previous
    Sarah's Blog
    Sarah's Recipes
    Nutrition Guide
Home
Contact us
Terms and Conditions
​Privacy Policy 
Disclaimer
​
  • Home
  • About
  • Blog
  • Shop
    • EXERCISE PRODUCTS
    • CBD Products
  • Contact
  • COLLABORATIONS
    • Partners
    • Brand Ambassadorships
    • Speaking Engagements
  • Work Out With Me
    • Nutrition Guide
    • Recipes
  • Gallery
  • Meet The Team
    • Nutritionist
  • Press