Posted by: Jess | May 21, 2011

My legs + triceps/biceps workout!!

HEY LADIES!! Thanks for ALL the responses on my last post. Love it!!

I thought I would share my latest legs & bi/tri workouts, mmmmkay?

Killer Legs Workout:

2 x 10 hamstring machine (100 pounds)

4 x 10 hip abduction (210 pounds)

4 x 10 hip adduction (210 pounds)

2 x 10 leg curls (70 pounds)

2 x 10 calf raises (170 pounds)

2 x 10 leg press (100 pounds)

2 x 10 single leg quad machine (20 pounds)

3 minute wall squat

3 x 15 squat machine (90, 100, and 120 pounds)

2 x 15/leg step ups (30 pounds)

Triceps/Biceps Workout:

20 triceps pushups + 10 triceps pushups + 5, 5, 5 triceps pushups

2 x 10 triceps machine (single arm, 40 pounds)

2 x 10 biceps machine (single arm, 30 pounds)

2 x 10 (both arms, 95 pounds) + 2 x 10 (single arm, 45 pounds) pull-downs

2 x 10 upright row machine (not sure if that’s the right name…25 pounds)

2 x 6,7 triceps dips (unassisted!!)

2 x 6 chin-ups (unassisted!!)

2 x 10 rear delt machine (50 pounds)

2 x 10 pec flies (55 pounds)

3 different triceps pushdown cables w/ 2 x 10 (32.5-37.5 pounds)

2 x 10 bicep cable pull-ups (30 pounds)

4 x 10 single arm bicep curls (12.5-15 pounds)

30 triceps dips (with legs on another bench) + 20 triceps dips (with legs on another bench)

I am SO happy with the strength I’ve gained in my legs & arms!!

Some FOOD that has gotten me that strength!!


Kashi Chicken Florentine + HUGE sweet potato

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2 egg whites + 1 egg + chicken sausage + spinach + green pepper
also had some BLOOBS! but I definitely didn’t take a picture…

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Romaine + spinach + 1 tomato + green pepper + lots of chicken + hummus + salsa
I spent my entire day STUDYING…I did manage to hit up the gym & grocery store though.
Priorities, priorities…

Winking smile



  1. Now THAT looks like a killer workout! Nice job girl 🙂

  2. at first glance i thought your chicken salad was in a honeydew & i was like, “brilliant!” you (accidentally) inspired a new dinner idea for next week! 🙂

    nice workout, btw!

  3. 3 minute wall squat! Woah! Sounds like a great workout 🙂

  4. WOW girl u are so strong!!!!!!!! this workout is killler

  5. Those are some tough workouts! You lift heavy girl! Woo hoo!! I love the way you cut sweet potatoes lol!

  6. Jess you won my giveaway- obviously! Email me at melindapollard {at} gmail {dot} com.

  7. Definitely a great workout! Love how you’re balancing it all out with school – you’ll be so much more ready to ace all your exams after a good workout and proper fuel. 🙂

  8. Nice workouts!! I am also working on strength training…want my arms to be more defined, especially as I’m going back to Los Angeles for a visit this summer! One month…and go! You’ve re-inspired me to lift heavy. 🙂

    P.S. Daaaang, 6 unassisted pull-ups?!?!

  9. dang, nice workout.
    mm, i used to love that kashi dinner, it was my fave!! oh gosh, yumm sweet potatoes!! sooo good. 🙂 and i wish i could study all day..i get so distracted.

  10. great workout girlie! you are SO strong! Proud of ya!! 😀

  11. my god what a kick butt workout!
    You are freaking strong 😀

  12. I am digging that leg workout. I think I may copy and paste your workout for tomorrow. It looks hardcore. (:

  13. WHOA! I just read your previous post with the progress pics…you look awesome! So strong! Thanks for sharing your workout too! Now that my Track season is over I’m looking to incorporate more strength training into my routine. 😀

  14. ewwwwwwwwwwww lots of studying! but sweet potatos are excellent brain food. i approve.

  15. U are rocking it girl!! Love it! Square I love but hate at the same time! Haha!

    Love u!!

  16. Squats I meant! My iPad auto corrected!! Lol!!

  17. Good for you for studying! Now please send some of your work ethic my way… please?

    Love the sweet potato!

  18. Wow, your workouts are hardcore! Great job on them! All of those meals look so delicious and well-balanced also, perfect post-workout recovery food:)

  19. Ahh the sweet potato has me drooling!

    I know that this might not be proper, but I am very desperate and I just am needing to reach out to the blogging community. Please read this blog-the second issue addressed-to understand.

  20. WOW what an awesome workout I need to incorporate some of your arm moves!

  21. kashi chicken florentine is my FAVORITE kashi thing ever!! (even though the chicken still kinda bugs me!) lol your eats, especially that salad look SO good btw! love hummus and salsa on salads:)

  22. wow, thats an awesome workout. Those muscles are strong!

  23. Wow! Go you! Keepin’ yourself strong and healthy! 🙂

  24. Dang girl, that’s an intense workout!!! 🙂

    I love sweet potatoes! Yumm

  25. i can also do a 3 min wall sit woohoo! keeping track of progress is amazing

  26. Whoa, you guys are still studying? When is finals? Best of luck!

  27. i need you in my house to train me- wow thats a fantastic workout series! and LOVE the sweet potato too hehe ❤

  28. looks like you’ve been doing a lot of good work 🙂
    i love all your food pics and your workout schedule wows me ,
    go jess !

  29. Get it girl! Get it girl! U are doing some great workouts! Thanks for sharing too! Love u!!!

  30. Great Workout! I will have to try it out sometime. From the looks of it though, I don’t know if I will be able to keep up 🙂

  31. Wow AMAZING workout!! No wonder you have such killer muscles!! And lol YES gym+grocery shopping are TOTALLY priorities! 😛

  32. Mmm you are eating some delicious looking stuff! Sounds like some tough workouts 🙂

  33. […] 4. Most HELPFUL: Jessica’s Top 10 Ab Moves OR My Legs + Biceps/Triceps Workout […]

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