spiteful

———————————————

gwyn • 8teen

tx 📍

taken by my lovely boyfriend of 3 years

ana/bed

gw- 49.9kg

ugw- 43.1kg

not new

——————————————

this blog is a safe place to document my experiences and feelings through my journey. if you don’t like what i post then please block.

workouts

legs:

3x15 seated leg curls

3x15 leg extensions

3x15 hip abduction

3x15 leg presses

3x15 heel elevated squats

glutes:

3x15 hip thrusts

3x15 sumo squats

3x15 RDLS

20 minutes, 12 incline, 3 speed cardio

arms:

3x15 shoulder press

3x15 lateral pull down

3x20 (10 reps/arm) alternating front raises

3x15 bent over rear delt fly

3x15 bicep curls

chest:

3x15 chest flys

3x15 modified pushups

3x15 shoulder presses

3x15 chess presses

abs:

3x15 in and outs

3x15 leg lifts

3x15 bicyclee crunches

3x15 bridge marches

1 minute plank

back:

3x15 lateral pull downs

3x15 lateral raises

3x15 rear delt fly

3x15 back extension

3x15 seated row

full body:

20 minutes cardio

3x15 squat into shoulder press

3x15 DB snatch and press

3x15 kettlebell swings

3x15 alternating kettlebell swings

3x15 reverse lunges

3x15 standing marches

1 minute plank

3x15 alternating elbow plank

stairmaster (until failure)

workout schedule

monday- arms and abs

tuesday- legs and glutes

wednesday- chest and arms

thursday- legs and abs

friday- chest and glutes

saturday- full body