Hey friends! A lot of you have been asking me about my workout routine so I thought I’d share it with you guys! It’s currently Friday and after working out everyday this week my body is so tired. I usually workout 6 days a week and allow my body one rest day on Sunday, so I’ve got one more day to workout until rest day! Before each workout, I write out (usually in the notes on my phone) what exercises I plan on doing. That way I’m not lost in the gym trying to figure out what to do next and I can get a lot accomplished while I’m there. I encourage you to do the same because it is SO helpful!
My current workout split:
To give you an example of exercises I do, I wrote down what each of my workouts consisted of this week and linked videos for how to do them.
MONDAY (QUAD-FOCUSED LEG DAY):
- Front squats with barbell 95 lbs (25 lb plates on each side) 4X12
- Bulgarian split squats with 25 lb dumbbells 4X12
- Wide stance leg press 270 lbs (3 45 lb plates on each side) 4X12 superset with squat jumps 4X15
- Walking lunges with 25 lb dumbbells 4X12
TUESDAY (SHOULDERS & TRICEPS):
- Seated shoulder press with 25 lb dumbbells 4X12
- Arnold press with 15 lb dumbbells 4X10 superset upright rows with 40 lb bar 4X12
- Side lateral raises with 10 lb dumbbells 4X12 superset same thing with 5 lb dumbbells 4X15
- Face pulls 4X12
- Tricep dips on assisted pull-up machine 4X12
- Skullcrushers with 30 lb bar 4X12
- Cable rope tricep extension dropset 4 sets of 10X12X15
WEDNESDAY (HAMSTRING/GLUTE FOCUSED LEG DAY):
- Squats with barbell, work up to 125 lb for 4X10
- Romanian deadlifts with barbell 75 lb 4X12
- Glute bridges on smith machine 115 lbs (35 lb plate on each side) superset with kettle bell swings 25 lbs
- Curtsy lunges with 50 lb bar 4X12 superset with jumping lunges 4X12
THURSDAY (BACK & BICEPS):
- Conventional deadlifts, work up to 135 for 5X5
- Wide-grip lat pull down 4X12
- Assisted pull-ups 4X10
- Seated row 4X12
- Alternating dumbbell curls 15 lbs 4X10 superset hammer curl 10 lbs 4X10
- Barbell curls 30 lbs 4X10
- Hammer curls with 25 lb plate 4X10
FRIDAY (SHOULDERS & CHEST):
- Overhead press with 45 lb barbell 4X12
- Standing dumbbell shoulder press 20 lb 4X10
- Bent over rear delt raises with dumbbells 10 lbs 4X12
- Face pulls 4X12
- Dumbbell chest flyes on flat bench 20 lbs 4X12
- Dumbell chest press on flat bench 15 lbs 4X12
SATURDAY (GLUTES & ACCESSORY MOVEMENTS):
On Saturday’s my body is usually exhausted. I like to work glutes (if they aren’t sore) and any other body part I feel like working out. Here’s an example of what I plan on doing tomorrow morning:
- Glute bridges with 80 lb barbell 4X15 superset with bridges with no weight
- Sumo squats with kettle bell 4X12
- Curtsy lunges with 50 lb barbell 4X12
- Tricep cable extensions with straight bar 4X12 superset plate curls 25 lbs 4X12
- Standing skullcruchers 30 lb barbell 4X10
I hope this gives you an idea of how to spit your workout routine and some new exercises you can try in the gym! I did not start out doing intense workouts. Learning how to squat correctly was a big challenge for me! If you have any questions regarding this post or anything at all, don’t hesitate to ask me on my Instagram (@amandaasad) or email me (lattesandlegdays@gmail.com)!
Here are a few people I watch on youtube that help me learn new workouts, and give me tips and motivation to get in the gym/live a healthy lifestyle!
Hi there! This post could not be written any better!
Reading through this post reminds me of my previous room mate!
He consistently kept talking about this. I will forward this post to
him. Fairly sure he will have a good read. Thank you for sharing!
This actually answered my problem, thank you!
excellent work out plan. thanks so much for sharing!