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May 2019: Three Free Workouts for YOU to Try

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!

WORKOUT 1: PUSH-PULL

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!

WORKOUT 2: LEGS

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

WORKOUT 3: SHOULDERS & ARMS

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://marissaroyfitness.com/services/

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Hey, I'm Marissa

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.

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Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

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For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.

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