Name: Playbook - Nicole Monroe - Week 1 Day 3 Bulking Challenge 💪🏾
Uploaded: 2021-01-18T11:44:47.978Z
Duration: 60 min
Description: Week 1 Day 3 Bulking Challenge 💪🏾

Good, do you really do 150 jump squats per round.

Angela

This was tough. I only made it half way through. Tomorrow’s a new day.

Alita

Did not get through it the first time, found it to hard. Tried again today and my hands are so sore. This is a killer. Great

Tora Alexandersen

It was great! I’m so sore and tired. 😊❤️ hard work pays off!

Rasheta

YOU: #bulkingchallenge
ME: I'm in💪🏾
Also me: what did I put myself into😭

#AF #mybodyisbroken💪🏾😭🤣

Topsy

Enjoyed today workout felt the burn when doing the jump squats. Looking forward to tomorrow workout even through I’m sore lool

Becca

❌PLEASE DO DAILY WARMUP FIRST❌

▶️ Each day for 5 Weeks, we will focus on ONE muscle group and one exercise.

📍This challenge will require a GYM, for we are Bodybuilding 98% of the training.

📍We will focus on Back, Triceps, Biceps, Quads, Hamstrings, Glutes, & Core

📍Heavy weight = Less Reps
     Light weight = more reps
📍The count for each exercise will be ex.:
•10 reps Light weight 50% of your MAX 
•8 reps light weight 75% of your MAX
•6 reps Medium weight 80% of your MAX
•4 reps Medium heavy 90% of your MAX
•2 reps Heaviest you can go 100% Max out

🛑Start at 10 reps and work your way down to 2 reps, then START BACK AT 2 reps to go back up to 10 reps🛑

📍You will REPEAT 3 rounds of this single exercise. 1 round = 60 reps 🔥
📍Followed by a CASH OUT for that muscle group

❌If you do not know your MAX, you may find it out during this challenge 

✅Hit COMPLETE after each workout

📲 TAG @MsNicoleFit in any Post you may do

Good Luck & Keep it RAW👍🏾

❌PLEASE DO DAILY WARMUP FIRST❌

▶️ Today’s workout will be focused on Deadlifts! let’s get those Gainz💪🏾

📍Heavy weight = Less Reps
     Light weight = more reps

📍The count for each exercise will be ex.:

•10 reps Light weight 50% of your MAX 
•8 reps light weight 75% of your MAX
•6 reps Medium weight 80% of your MAX
•4 reps Medium heavy 90% of your MAX
•2 reps Heaviest you can go 100% Max out

🛑 Start at 10 reps and work your way down to 2 reps... You will then START AGAIN AT 2 REPS and WORK YOUR WAY BACK UP which will be 1 round!!!!!🛑 There is no time limit! Do not quit!

📍You will do 3 rounds of this single exercise.
*****1 round = 60 reps 🔥
📍Followed by a CASH OUT for that muscle group

❌If you do not know your MAX, you will find it out during this challenge. Please only do weight that YOU are comfortable and to reframe from any injuries, please use a WEIGHT BELT !

✅Hit COMPLETE after each workout

📲 TAG @MsNicoleFit in any Post you may do

Good Luck & Keep it RAW👍🏾

❌Watch the VIDEO Above before starting❌

📍This will be 10 reps
Start at the weight that would be 50% of your MAX

Ex. If your MAX is 225 lbs, you should start at 115 lbs. If you do not know your MAX, start at a comfortable weight and GO UP!

❌Do not cheat yourself or doubt your abilities & strength. This is to test your strength and overload the muscle to build.

Deadlift till you MAX - 10 reps

❌Watch the VIDEO Above before starting❌

📍This will be 8 reps
Start at the weight that would be 75% of your MAX

📍GO UP on weight 

❌Do not cheat yourself or doubt your abilities & strength. This is to test your strength and overload the muscle to build.

Deadlift till you MAX - 8 Reps

❌Watch the VIDEO Above before starting❌

📍This will be 6 reps
Start at the weight that would be 80% of your MAX

📍GO UP on weight

❌Do not cheat yourself or doubt your abilities & strength. This is to test your strength and overload the muscle to build.

Deadlift till you MAX - 6 reps

❌Watch the VIDEO Above before starting❌

📍This will be 4 reps
Start at the weight that would be 90% of your MAX

📍GO UP on weight

❌Do not cheat yourself or doubt your abilities & strength. This is to test your strength and overload the muscle to build.

Deadlift till you MAX - 4 reps

❌Watch the VIDEO Above before starting❌

📍This will be 2 reps
Start at the weight that would be 100% of your MAX

📍GO UP on weight and MAX OUT💪🏾

❌Do not cheat yourself or doubt your abilities & strength. This is to test your strength and overload the muscle to build.

Deadlift till you MAX - 2 reps

After your 3 rounds of Squats, you will do a CASH OUT🔥

150 Pulse Jump Squats or Air Squats
(Only 1 round of this)

Pulse Jump Squats Cash out

Bulking Challenge - Deadlifts

Week 1 Day 3 Bulking Challenge 💪🏾

Santana Williams Williams Santana

Jessica

💪🏾5 Week Bulking Challenge Details💪🏾

Ana Paula

I wish I could substitute the squat pulse for a different workout

Albanee

chonta

10 Min Daily Warmup

Laterika

I feel like imma get really strong doing this workout

I was able to complete 2 sets. Wish I could of did the full 3. I will keep pushing

Week 1 Day 1 Bulking Challenge 💪🏾

Sierra 

This workout was really hard but im hoping to get really strong with this. Also I had to shorten the amount of push ups because I didn’t have enough time to do all of them

Very good. I made it all the way through except the pushups. Only 70 of those.

Week 1 Day 2 Bulking Challenge 💪🏾

💪🏽🤯🥵🥺 my 90% is 27 .5 pounds of weight. I’ll be back tomorrow to cry😰 Great workout!

TGenise

Woooo sweet baby Jesus! Loved this workout! Had me pushing myself to multiple levels! ❤️

This was tough. Challenged myself with weight. Definitely exposed my weak points.

Kiona

Week 1 Day 4 Bulking Challenge 💪🏾

Tough. I did 1 set. 100 reps of each. That took me a hour. Lol.

Sorry can't type now, arms shaking #day5 #bulkingchallenge💪🏾💪🏾😭

Week 1 Day 5 Bulking Challenge 💪🏾

Great workout! It was nice to see the culmination of exercises put into one workout.

Chandel

Workout was fire 🔥! Loving this challenge. 😍

Week 1 Day 6 Bulking Challenge 💪🏾

The first week was a great start! It definitely showed me that I need to work on my arms. I like that each day is focused on a different part of the body and the demonstration videos. Looking forward to the upcoming week!

Great week! Kicked my ass! I’m so sore, but it’s just weakness leaving my body! Ready for Monday! ❤️

I really needed that full body stretch my muscle felt stiff

Week 1 Day 7 - Bulking Challenge Weekly Check In with Nicole

Quads are numb, but I’ve built so much muscle just a week in!

This workout - 1
Me - 0 

This definitely pushed me mentally. It was my first time doing this exercise. I already know this week is going to be turnt up!

Week 2 Day 8 Bulking Challenge 💪🏾

Feel stronger in my arms. I moved faster but with precision ❤️owwwww

Week 2 Day 9 Bulking Challenge 💪🏾

“I’m order to grow you have to do things you don’t/won’t like” I very much dislike BS squats but I still did them and made it to 60 pounds!

I can feel myself getting stronger. I don’t get fatigued as quickly. The burn was real and there were points where I doubted myself, but I kept going!

Freaking challenging! Legs on fireeeeeee 🔥

Week 2 Day 10 Bulking Challenge 💪🏾

These I can’t do. Made it through 1 set barely.

Good core engagement ! I felt this. 🔥🔥

My arms are numb💪🏾💪🏾💥
#bulkingass

Week 2 Day  Happy Halloween 🎃11 Bulking Challenge 💪🏾

Still working on my renegade rows, but my core has gotten much stronger.

Laughing hurts, constipated cause I'm avoiding the loo...
Loooord Im hurting all over💪🏾💪🏾😭💥bulkingchallenge💥

The grind doesn’t stop! I felt the burn. Looking forward to this upcoming week.

Week 2 Day 12 Bulking Challenge 💪🏾

I only could do one round but I enjoyed it. I improved how many pushups I could do

Week 2 Day 13 Bulking Challenge 💪🏾

I enjoyed this week because it introduced me to new exercises. I can feel myself getting stronger. The challenge is showing me that I can make this a lifestyle, so I’m happy about that!

Week 1 Day 14- Bulking Challenge Weekly Check In with Nicole

Yasssss loved doing these bad boys 🏋🏿‍♀️

What do you call that feeling one gets when they know it's the last rep of a kickass workout?
#askingforafriend #bulkingchallenge #quadsonfire💥

Week 3 Day 15 Bulking Challenge 💪🏾

My arms feel like jello. I still have more work to do in terms of strength, but I’m stronger than I was at the start of week 1!

Killer arms owwwww! Welcome to the gun show 💪🏿💪🏿💪🏿💪🏿💪🏿😜

Week 3 Day 16 Bulking Challenge 💪🏾

Crazy workout. Making sure I was controlled in my movement ensured that I felt the burn. That cash out almost took me out!

Week 3 Day 17 Bulking Challenge 💪🏾

Week 3 Day 18 Bulking Challenge 💪🏾

Week 3 Day 19 Bulking Challenge 💪🏾

Week 3 Day 20 Bulking Challenge 💪🏾

Week 3 Day 21 -Bulking Challenge Weekly Check In with Nicole

Week 4 Day 22 Bulking Challenge 💪🏾

Week 4 Day 23 Bulking Challenge 💪🏾

Im blank right now, cannot remember how it was💪🏾
All I know is them legs are shaky

Week 4 Day 24 Bulking Challenge 💪🏾

🙋🏾‍♀️I’m dead my max rep weight is 25 odd. 🤦🏾‍♀️ I’m stronger by the day though.

Week 1 Day 3 Bulking Challenge 💪🏾

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