FULL WEEK OF WORKOUTS | 4 Day Workout Split

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On this video, I will be taking you thru a full week of my very personal workouts. We’ll be doing 4 workouts: 2 full decrease physique/leg days, again & biceps, and shoulders and abs. These workouts can be geared extra in direction of intermediates-advanced, however please take a look at my different “Week of Exercises” movies in case you’re on the lookout for extra beginner-level workouts.
Please be happy so as to add/substitute exercises as you want!

Please see down beneath for the complete written workout, time stamps, and outfit particulars for every workout.

In fact, most significantly, always remember that your health objectives are fueled additionally by means of your vitamin, so all the time bear in mind to remain in line with each your vitamin & coaching.

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*This video and outline comprises affiliate hyperlinks from which I get a small fee. This doesn’t change something in your finish, however permits me to maintain on making movies for you guys! All opinions are my very own.

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00:27 DAY 1 | LEG DAY
Full Physique Foam Rolling: 10-Quarter-hour
1) Leg Extensions: 4×12-15 reps
2) Reverse Hack Squats: 4×8-10 reps at 2 RIR
3) Smith Machine Donkey Kicks: 4×8 reps/leg at 1 RIR
4) Good Mornings: 4×8-10 reps w/ a 3-second damaging at 2 RIR

4:26 DAY 2 | BACK & BIS
Full Physique Foam Rolling: 10-Quarter-hour
1) Vast-Grip Lat Pulldowns: 4×12 reps
2) Excessive Row Machine: 4×12 reps/arm
3) a. Straight-Arm Pushdowns: 10 reps
b. Cable Bicep Curls: 10 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
4) Going through-Away Cable Bicep Curls: 4×10 reps
5) a. Bent-Over Barbell Rows: 10-12 reps
b. DB Hammer Curls: 12 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
6) HIIT Working Cardio:
a. Average Strolling for 1 minute
b. Sprinting for 1 minute
Repeat again to again for a complete of 5x.

8:34 DAY 3 | SHOULDERS & ABS
Full Physique Foam Rolling: 10-Quarter-hour
1) DB Shoulder Presses: 4×10 reps
2) a. Cable Upright Rows: 12 reps at 2 RIR
b. Face Pulls: 10 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
3) a. Cable Entrance Raises: 10 reps
b. Cable Crunches: 12 reps
4) Leg Raises w/ Accomplice: 3×20 reps

11:20 DAY 4 | LEG DAY
Full Physique Foam Rolling: 10-Quarter-hour
RDLs: 2×10-12 units w/ simply the barbell
1) Sumo Deadlifts:
– Heat-Up Set: 1×8 reps
– Working Units: 4×6 reps at 1 RIR
2) Reverse Hack Squats: 4×8-10 reps at 2 RIR
3) Cable Step-Ups: 4×10-12 reps/leg
4) Smith Machine Curtsy Squats: 4×8 reps/leg at 1 RIR
5) Hip Abductions Pyramid Set:
a. 12 reps at a lighter weight
b. Improve the reps for 9 extra reps
c. Improve the load once more for six extra reps
d. Relaxation for 1-2 minutes
Repeat a-d for a complete of 3x.
6) LISS: half-hour on the treadmill utilizing a 10-15% incline at a average strolling tempo

Relaxation about 2 minutes between every set of every train in each workout, taking longer or shorter as you want.

For those who’re unsure how a lot weight to make use of, I all the time suggest beginning with the lightest weight attainable, and when you may comfortably carry out 12-15 reps with correct kind, then improve the load.

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OUTFITS:
– Day 1-3: Gymshark x Whitney Simmons Assortment (Small high & backside for all the things)
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Watch my assessment right here:
– Day 4: Oner Lively Easy Assortment (dimension Medium leggings & sports activities bra)

Different Movies Talked about:
– Extra Full Week of Exercises Movies:
– Full Decrease Physique Heat-Up:
– Full Higher Physique Heat-Up:
– How one can Deadlift:
– Different Train “How To’s”:

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