Fat Fitness Bitch

Yes fat non-binary people also gym

[fatfitnessbitch]

Day 5

Warm Up:

5 minutes on the treadmill at 2.5 speed

Circuit (2x10):

Tricep Cable Extensions - 37.5lbs Lat Pull Down Machine - 50lbs Cable Row Machine - 50lbs

Leg Press Machine - 180lbs Adduction Machine - 30lbs Abduction Machine - 30lbs

Chest Press Machine - 60lbs Leg Extension Machine - 25lbs Hamstring Curl Machine - 60lbs

Cardio:

30-minute swim: 10-minute breast stroke 10-minute front stroke 10-minute breast stroke

Cooldown:

Stretched in Pool

[fatfitnessbitch]

Day 4

Warm Up:Dynamic Warm-Up Circuit (2x8):

Floor Chest Press - 7lb dumbells Quadruped Rows - 7lb dumbells

Dumbbell Deadlifts - 5lb dumbells Shoulder Extensions - 7lb dumbells

Lateral Suitcase Lunge - 5lb dumbells Dumbbell Calf Raises - 5lb dumbells Sumo Goblet Squat - 5lb dumbell

Seated Shoulder Press - 7lb dumbells Tibalis Raise - 5lb kettle bell

Cooldown: Back Focus

[fatfitnessbitch]

Day 3

Warm Up:

5 minutes on the bike at 5 speed Cat/Cow - 1 Minute Prone Press-Ups - x5 Quadruped Rocking - 1 Minute

Circuit (2x8):

Tricep Cable Extensions - 40lbs Lat Pull Down Machine - 50lbs Cable Row Machine - 50lbs

Leg Press Machine - 198lbs Adduction Machine - 25lbs Abduction Machine - 25lbs

Chest Press Machine - 70lbs Leg Extension Machine - 35lbs Hamstring Curl Machine - 55lbs

Cooldown (x6):

Headrolls Shoulder Rolls Arm Circles Swimmer Stretch Helicopter Trunk Rolls Wind Mills Calf Stretch Ankle Rolls Leg Swings

[fatfitnessbitch]

Day 2

Warm Up: 5 minutes on the treadmill at 2.5 speed

Circuit (2x8):

Tricep Cable Extensions - 37.5lbs Lat Pull Down Machine - 50lbs Cable Row Machine - 50lbs

Leg Press Machine - 180lbs Adduction Machine - 25lbs Abduction Machine - 25lbs

Chest Press Machine - 60lbs Leg Extension Machine - 20lbs Hamstring Curl Machine - 55lbs

Cooldown: Extended Leg Cat/Cow Leg Day Foam Rolling

[fatfitnessbitch]

Day 1

Warm Up: Dynamic Warm-Up

Circuit (2x8) - 5lbs dumbells:

Floor Chest Press

Quadruped Rows

Mini Deadlifts

Shoulder Extensions

Lateral Suitcase Lunge

Dumbbell Calf Raises

Sumo Goblet Squat

Seated Shoulder Press

Tibalis Raise - 5lb Kettle Bell

Cooldown: Back Focus

[fatfitnessbitch]

After close to 6 months of injuries, illness, and being busy fighting Nazis, I finally have time to go to the gym again.

Starting a side blog so I can keep track of my progress!