Weekly Workout Routine: Mesh Racerback Tank

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[thefeedproducts style=’four’]

If you follow me on Snapchat {username: a_southerndrawl}, then you know that I’ve become so smitten with this mesh racerback tank.  Not only is it super cute to wear out and about {for one fabulous athleisure outfit}, but it’s also such a great tank to workout in! I love anything with mesh or ‘rips’, so the moment I saw this mesh racerback tank, I knew it had to be added to my activewear collection.

Also, these stripe leggings are amazing, right?! They’re extremely great quality {tested by yours truly}, and I actually like them more than my go-to all black leggings! They’re really comfortable with super soft fabric, and they’re perfect for any type of workout! They come in a few colors too, so make sure to check them out here!

*lift heavy on all days!*

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

*superset these in pairs!*

  • Weights Step-Up with Knee Raise: 12 reps each, 5 sets 
  • Cable Rope Pull Through: 12 reps, 5 sets
  • Suspended Hip Thrusts {on TRX strap}: 15 reps, 5 sets
  • Sumo Squat with Heavy Dumbbell: 5 pulses with 1 full rep, 10 total reps, 5 sets
  • Glute Kickbacks {on all fours with weight}: 10 reps each side, 3 sets
  • Weighted Squat Jumps: 8 reps, 3 sets
  • Weighted Wall Sits: until failure, 3 sets
  • Weighted Bulgarian Split Lunges: 10 reps each side, 3 sets
  • Weighted Calf Raises: 30 reps, 3 sets

Challenge: do 150 reps of ab workouts!!

Tuesday: Shoulders & Abs + HIIT

*Superset these!*

  • Upright Cable Row: 8 reps, 3 sets
  • Alternating Lateral Raise: 8 reps each arm, 3 sets
  • Straight Raises on Incline Bench: 8 reps, 5 sets
  • Shoulder Press: 10 reps for sets 1, 3, and 5, and 3 reps {really heavy} for sets 2 and 4
  • Behind the Back Barbell Shrugs: 10 reps, 5 sets
  • Reverse Flyes: 10 reps, 3 sets
  • Kettlebell Sumo High Pull {with a raise}: 8 reps, 3 sets
  • Shoulder Push-Ups: 15 reps, 3 sets

*Add your favorite routine for ABS! I’ve been loving V-Ups!

Wednesday: TRX Class, typically focuses on core & glutes

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • V-Bar Lat Pulldown: 8 reps, 3 sets
  • EZ Bar Bicep Curls: 28 Method, 3 sets
  • Shotgun Row: 10 reps, 3 sets
  • Single Arm Bicep Curls using Low Pulley Cable: 10 reps each, 3 sets
  • Pull-Ups {assisted or unassisted}: 5 reps then lower the weight of assistance, 5 sets
  • Cross-Body Hammer Curls: 12 reps each arm, 5 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

  • Barbell Deadlift: 8 reps, 3 sets
  • Barbell Thrusts on Bench:  10 reps, 3 sets
  • Narrow Squats on Smith Machine: 8 reps, 3 sets
  • Sumo Squats on Smith Machine: 8 reps, 3 sets
  • Side Squats on Smith Machine: 8 reps, 3 sets
  • Lying Hamstring Curls: 8 reps for both legs, then 8 reps each leg, 3 sets
  • Weighted Walking Lunges: 30 reps total, 3 sets
  • Front Squats {using kettlebells}: 10 reps, 3 sets
  • Weighted Jump Squats: 15 reps, 3 sets

*Make sure to add your favorite ab routine at the end!*

Saturday: Chest & Triceps + HIIT

  • Dumbbell Chest Fly: 8 reps, 5 sets
  • Skull Crushers: 8 reps, 5 sets
  • Incline Dumbbell Chest Press: 8 reps, 3 sets
  • Cable Tricep Extension: 8 reps, 3 sets
  • Low Cable Crossover: 10 reps, 5 sets
  • Reverse Grip Tricep Pushdown: 12 reps, 5 sets
  • Push-Ups {assisted or unassisted}: 50 reps {stop as needed}

Sunday: Rest Day

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Breakfast Meal of the Week: Sprouted 7-Grain Bread + Egg Whites + Turkey Bacon

Lunch Meal of the Week: Curry Tuna Salad Sandwich w/ Cranberries, Sunflower Seeds, and Walnuts

Dinner Meal of the Week: Chicken Broccoli Quinoa Casserole — I posted the recipe this past weekend here!

6 Responses to Weekly Workout Routine: Mesh Racerback Tank

  1. I love my K-Deer stripes too!! #twinning 🙂 I love bright leggings with a white top, especially this time of year. Gonna need more white!

  2. Anne Benton says:

    I LOVE these pants and this racerback top! Thanks for the workouts, too. I will have to print them out and take with me to the gym this week.

    Anne Benton
    http://www.bloomgirlblog.com

  3. Holy shit I need those leggings!!! Amazing!!!

    @stylemelauren
    http://www.stylemelauren.com

  4. Maggie says:

    I looove those leggings!! They are so fun!

    http://www.maggiealamode.com

  5. Alyssa Renee says:

    Very cute workout outfit! =)

    ~Alyssa~
    shesalyssarenee.com
    
Follow Me:
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  6. Cute workout outfit!
    xx
    Mademoiselle Coconath
    http://mllecoconath.com

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