Summer here and everyone and their dog are working on getting in shape that is why I decided to bring something new to the blog — Weekly Workouts! A couple times a month I am going to be posting the workouts that I did as a way to inspire you to get moving. I get emails all the time asking what I do for workouts so I thought I might as well start sharing them in my blog!
This week was all about trying new exercises! For this week I really wanted to strategically plan my workouts to focus on optimal glute growth and I know that I had to up my training frequency and use a combination of activators, pumps, and stretcher.
SUNDAY: Legs, abs, cardio
One warm up set hip thrusts 20 reps
Barbell hip thrust 4×10
Seated hip abduction 4×12
Romanian Deadlifts 4×12
Bodyweight Back extensions
4 sets to failure (finisher)
Monday: Shoulders, tris
Cardio
Underhand single arm tricep cable pulldown 3×12
Tricep pull down 3×12
Dumbbell shoulder press
3×10
Single arm lateral raise 3×10
Rear delt cable pull or bent over rear delt flys
3×10
Underhand front raise (ez bar or dumbbells) until failure (finisher)
10 – 30 second sprints
TUESDAY: Legs
Squat pyramid; one warm up set 20 reps;
one working set 15 reps; increase weight one set 12 reps;
increase weight 10 reps; increase weight 6 reps;
increase weight 4 reps;
then do again in reverse (15 reps is last set)
Cable pull through 4×10
Cable deadlift 3×10
Cable glute kickbacks 3×12
Bulgarian split squat
Banded Hip thrust with abduction
Lateral band walk (finisher)
Wednesday: Back, Biceps, cardio
Wide grip lat pulldown 3×12
Cable rope bicep curl 3×12
Seated row
3×12
Bicep ez bar curls 21’s x3
;7 lower;7 upper; 7 full
Straight arm pulldown 3×12
Assisted pulls up – lessen resistance whenever feel like you can 50 or until failure (finisher)
Cardio – of choice
Thursday:
Shoulders, abs
Bent over lateral raise
3×10
Cable front raise 2×10 infront; 2×10 between legs
Incline bench russian twists (down & up x5);
incline bench weighted situps x12;
bench v-ups x12
REPEAT x4
Friday: Legs
One warm up set hip thrusts 20 reps
Barbell hip thrust 4×10
Single leg seated leg press
3×12
Banded hip thrusts
2×25
Legs press
3×12
Banded standing or sitting hip abduction 3 sets until failure (finisher)
Saturday:
Rest