Featured Athlete: Sarah Bogue – Part 3


Welcome to part three of the blog series. Now that you know a little bit more about me and my fitness story, we can get down to the nitty gritty. Follow Sarah on Instagram
As I mentioned in part 1, I have a full time job at a digital marketing firm. On top of that, I am an ambassador and train 6 days a week... Needless to say, having a set routine is a nice mental break.
 

THE WEEKLY ROUTINE

I like to spit up my workout into a four day rotation. On each of those days I concentrate on 1-2 different areas at a time. I usually split it up into: 
 
  • Legs 
  • Chest and triceps 
  • Back and biceps
  • Shoulders and abs
I like to make a commitment to myself and to my fitness goals so I go to the gym about 6 times per week on a typical week. I know this seems like a lot but since I have been going to the gym for some time now, my body is fully used to the intense back-to-back training, thus almost eliminating my recovery time and need for multiple rest days. 
 
However, on the days that I've mixed things up in my routine, or feel the added stress of training for competition, Wiivv orthotics have helped keep me going. The lateral arch helps to spread the load across my foot, instead of having it concentrated on my arches, heel, or toes. Wiivv is the perfect companion for leg day.

LEG DAY

  • 4x10 leg extensions
  • 4x10 hamstring curls 
  • 4x8 barbell squats 
  • 4x8 deadlifts
  • 4x10 walk lunges 
  • 4x10 leg press 

CHEST & TRICEPS

  • 4x8 bench press
  • 4x10 tricep kick backs
  • 4X8 cable flys 
  • 4x10 barbell tricep extensions
  • 4x8 pushups 
  • 4X10 tricep dips 

BACK & BICEPS

  • 4x10 seated dumbell curls
  • 4x10 dumbbell bentover rows
  • 4x10 hammer curls
  • 4x10 lat pull downs
  • 4x10 barbell curls
  • 4x10 seated rows

SHOULDERS

  • 4x10 dumbbell shoulder press
  • 4x10 dumbbell laterall raises
  • 4x10 barbell front raises 
  • 4x10 cable rope face pulls 
  • 10 minutes ab workout

BLAST YOUR ABS

  • Bicycle crunches 
  • Leg lifts 
  • Russian twists 
  • V-Ups
  • Regular crunches
  • Elbow planks
  • Side planks
Up next:
Part 4 – My Meal Plan