Fitness & Health

30 Days Transformation Day 2 Lose Fat Build Muscle

30 Days Transformation Day 2 Lose Fat Build Muscle

Hello, my muscle building lovelies! I am happy that you’ve decided to come back for more! If you’re just finding this challenge, welcome! You’ll want to visit day 1 of the 30 days Transformation Lose Fat Build Muscle challenge and start there. If you started the challenge yesterday, we are getting ready to kick it up a notch with 30 Days Transformation Day 2 Lose Fat Build Muscle. You got this!!

30 Days Transformation Day 2 Lose Fat Build Muscle - Fitness Motivation

How bad do you want it? If you’re in the same mindset as I am then you’re wanting it pretty darn bad. Remember, it’s never easy but so worth it! Let’s get this workout started, shall we?

30 Days Transformation Day 2 Lose Fat Build Muscle

This is Week 1 – Day 2 of the 30 Day Transformation Lose Fat Build Muscle Challenge. Grab your notebook/fitness log, planner etc. Track your exercises and weights used for each set, jot down things like where you struggled, how many sets you were able to complete etc. This is helpful later when you’re looking back to see how you’ve progressed over the next 28 days.

Reminder: You’ll be doing several sets of various reps for each exercise. A set is how many times you’ll repeat and exercise, and a rep is how many times you’ll do each exercise. Ex: 1 set of 25 Push-ups would be – 1 set of 25 reps. 

When I mention a drop set this means, you’ll lower the weight and do the exercise until you can’t do anymore. Ex: You start off with 10 lb. dumbbell and do 2 sets of 10 reps, then drop the weight to 5 lbs. and do as many reps as you can until you can no longer lift the weight. Remember to push yourself but don’t overdo it. This challenge can be done by beginners to experts.

30 Days Transformation Day 2 Lose Fat Build Muscle

Week 1 Day 2 – Shoulders & Triceps (Muscles you’ll target Traps, Triceps, Quadriceps, Shoulders) 8 exercises, 45 min workout, plus 30 min cardio.

Shoulder Press, also known as Overhead Press – Alt Exercise Dumbbell Shoulder Press

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Rear Delt Machine Flyes – Alt Exercise Standing Bent-Over With Dumbbells Flyes

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Lateral Raise – Alt Exercise Seated Side Lateral Raise

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

30 Days Transformation Day 2 Lose Fat Build Muscle cont.

Hammer Strength Shrug

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Triceps Pushdown – Alt Exercise Standing Bent-Over Two-Arm Dumbbell Triceps Extension

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

Overhead Triceps Extension

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

30 Days Transformation Day 2 Lose Fat Build Muscle Almost there!

Close-Grip Barbell Bench Press – Alt Exercise Reverse Triceps Bench Press or One Arm Floor Press

  • Set 1 – Use the heaviest weight you can lift comfortably for 5 reps.
  • Set 2 – Use the heaviest weight you can lift comfortably for 5 reps, then do a Drop Set – lower weight and push yourself to failure. (target at least 10 reps)
  • Set 3 – Use the heaviest weight you can lift comfortably for 5 reps. drop set 10 reps, drop set 15 reps.

30 Min Cardio – Outdoor or Treadmill Cardio – AM 

30 Min Cardio – PM

Remember when I said this would be challenging? Was I right? Do you feel challenged? If you aren’t able to do the PM cardio you can add some time to your AM cardio. That way you’re still getting the same workout and your results will be better. If you’ve been following my fitness journey you probably already know that I work my abs, legs, and booty daily. I do simple exercises like squats, leg lifts, and crunches. They are super easy to do and I don’t need any equipment to get them done. If you feel comfortable with adding these type exercises in the evening then I encourage you to do so.

Low Carb Salmon Salad -1

I can’t wait to see what my results will be like at the end of this challenge! How about you? Are you excited for the results? Are you pushing yourself daily to go a little harder than the day before? Take a look at some of my delicious low carb – keto friendly recipes, to see some of the things I have been eating.

Thanks for stopping by!
<3 #DebGettingFit47

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