Walking
(treadmill)
2 minutes
Dumbbell
Side-Lying External Rotation
2.5 lb x 12 reps
2.5 lb x 12 reps
Dumbbell
Side-Lying Internal Rotation
2.5 lb x 12 reps
2.5 lb x 12 reps
Barbell
Squat
45 lb x 6 reps
55 lb x 7 reps
75 lb x 4 reps
125 lb x 12 reps
125 lb x 12 reps
Standing
Barbell Shoulder Press (OHP)
45 lb x 4 reps
45 lb x 4 reps
45 lb x 12 reps
45 lb x 12 reps
Barbell
Bench Press
45 lb x 12 reps
65 lb x 12 reps
115 lb x 12 reps
115 lb x 12 reps
Dumbbell
Deadlift
45 lb x 12 reps
45 lb x 12 reps
Bent
Over Barbell Row
61 lb x 12 reps
61 lb x 12 reps
Dumbbell
Lunges
6 lb x 12 reps
6 lb x 12 reps
One-Arm
Dumbbell Row
45 lb x 12 reps
45 lb x 12 reps
Dumbbell
Bicep Curl
12 lb x 12 reps
12 lb x 12 reps
My July Training Split

#MONDAYMOTIVATION Bikini Body Season! TIGHT bod = MUSCLE, muscle needs RESISTANCE. #ItsyBitsyTeenyWeenyYellow pic.twitter.com/VT0HKMXClz
— Alicia Marie (@AliciaMarieBODY) June 30, 2014