Name: Playbook - Nicole Monroe - Week 2 Day 9 Bulking Challenge 💪🏾
Uploaded: 2021-01-18T11:50:08.139Z
Duration: 20 min
Description: Week 2 Day 9 Bulking Challenge 💪🏾

TGenise

Kiona

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

Rasheta

Gonna leave my car at the gym and walk home😭 My arms are shaking💪🏾💪🏾 such a good feeling...
#day9 💥bulkingchallenge💥

Topsy

❌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, we are focusing on the Back w/ Mid Rows💪🏾 

📍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👍🏾

❌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!

❗️FORM - keep a straight back at a 90 degree angle. Put most of your weight in your Glutes, and lift elbows to the air and SQUEEZE your back & lats. 

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

Mid Row 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

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!

❗️FORM - keep a straight back at a 90 degree angle. Put most of your weight in your Glutes, and lift elbows to the air and SQUEEZE your back & lats. 

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

Mid Row 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

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!

❗️FORM - keep a straight back at a 90 degree angle. Put most of your weight in your Glutes, and lift elbows to the air and SQUEEZE your back & lats. 

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

Mid Row 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

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!

❗️FORM - keep a straight back at a 90 degree angle. Put most of your weight in your Glutes, and lift elbows to the air and SQUEEZE your back & lats. 

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

Mid Row 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

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!

❗️FORM - keep a straight back at a 90 degree angle. Put most of your weight in your Glutes, and lift elbows to the air and SQUEEZE your back & lats. 

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

Mid Row till you MAX - 2 Reps

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

150 Push ups
(Only 1 round of this)

Cash out - Push ups

Bulking Challenge - Mid Row💪🏾

Week 2 Day 9 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

Alita

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 💪🏾

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.

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

Week 1 Day 3 Bulking Challenge 💪🏾

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

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.

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

Becca

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 9 Bulking Challenge 💪🏾

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