FULL WEEK OF WORKOUTS | What to Do at the Gym

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Hey, babes!

On this video, I will be taking you thru a complete week of my workouts! This week, we’ll be doing 4 workouts: two decrease physique days and two higher physique days.
Please see beneath for time stamps for when every day begins.

This week of workouts just isn’t geared in direction of weight reduction or weight gain–if you need to do that week of workouts with a deal with weight reduction, please watch my “12 Week Step by Step Weight/Fats Loss Information” video right here on YouTube:

After all, most significantly, always remember that your health targets are fueled additionally by way of your diet, so at all times bear in mind to remain according to each your diet & coaching.

Let’s be pals!
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FULL WEEK OF WORKOUTS AT THE GYM:
*Please be happy to modify the times up as you want (ie: doing leg day first, and so on.)
Carry out just one workout per day w/ relaxation days in between as wanted.

Relaxation 1-2 minutes in between every set for each workout w/ longer rests as wanted.

DAY 1 | GLUTE & QUAD-FOCUSED LEG DAY 1:33
Full Physique Foam Rolling | 10-Quarter-hour
1) Leg Extensions | 4×12 w/ a 3-second eccentric
2) Leg Press | 4×12 w/ a 3-second eccentric
3) Cable Step Ups | 4×12/leg
4) Hip Abductions pyramid set:
a. 15 reps at a lighter weight
b. Improve the burden and do 12 extra reps
c. Improve the burden once more for one more 9 reps
d. Relaxation for 1-2 minutes
Repeat a-d for a complete of 4x.

DAY 2 | CHEST, SHOULDERS, & TRIS 5:45
Full Physique Foam Rolling | 10-Quarter-hour
1) Bench Press | 4×8 w/ a 2-second eccentric + 1-sec maintain
2) a. Cable Chest Flyes | 10 reps
b. Underhand Triceps Pushdowns | 15 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
3) DB Shoulder Press | 4×10-12 w/ a 1-second eccentric
4) a. DB Lateral Raises | 12 reps w/ a 1-second eccentric
b. DB Overhead Triceps Extensions | 12 reps w/ a 1-second eccentric
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
5) Incline Treadmill Stroll | half-hour

DAY 3 | BACK & BIS 9:51
Full Physique Foam Rolling | 10-Quarter-hour
1) Pull/Chin Ups | 4×10-12 w/ a 1-second eccentric
2) Lat Pulldowns w/ D-Deal with Attachment | 4×10-12 w/ a 2-second eccentric
3) a. Single-Arm Kneeling Cable Rows | 12 reps/arm
b. Cable Bicep Curls | 12 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
4) a. Straight Arm Pushdowns | 10-12 reps w/ a 3-second eccentric
b. Dealing with Away Cable Bicep Curls | 10 reps w/ a 1-2
second eccentric
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
5) a. Alternating Lat Pulldowns | 6-8 reps
b. DB Hammer Curls | 12 reps w/ a 2-second eccentric
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
6) Machine Preacher Curls | 3×30
7) Incline Treadmill Stroll | half-hour

DAY 4 | HAMSTRING & GLUTE-FOCUSED LEG DAY 15:33
Full Physique Foam Rolling | 10-Quarter-hour
Donkey Kicks | 2×10-12/leg
Hearth Hydrants | 2×10-12/leg
1) Standard Deadlifts | 4×8
2) RDLs | 4×10 w/ a 2-second eccentric
3) Glute Drivers | 4×8-10 w/ a 3-second eccentric
4) Mendacity Hamstring Curls | 4×10-12 w/ a 3-second eccentric
5) Glute Hamstring Raises | 4×10 w/ a 3-second eccentric
6) KB & Jumprope HIIT (linked beneath)

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LINKS TO RELATED VIDEOS MENTIONED:

– Easy methods to use Gymnasium Gear |
– Easy methods to Carry out Workouts |
– Frequent Health Phrases Defined |
– Easy methods to Breathe Whereas Exercising |
– Decrease Physique Heat Up Routine |
– Higher Physique Heat Up Routine |
– KB & Jumprope HIIT |

*This video and outline incorporates affiliate hyperlinks. This helps assist the channel and permits me to proceed creating extra content material for you. Thanks to your assist!

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