Hello again!!
Today i am just posting my weeks workout for anyone who is interested! If something sounds really foreign just type it into google and you'll most likely be able to find an explaination as to what it is! :) I hope it can provide some ideas of different exercises you mightn't have thought to try out! I keep my days very straight forward seperating each day into body parts. This is how i personally love to train. If you like the sound of something then give it a try! If you dont, thats more than ok aswell. All of my sets are done with the heaviest weight i can manage without sacrificing good form. IAnyway enough of my chatter here it is!
MONDAY- CHEST / SHOULDERS (small amount)
3x12 barbell chest press (incline bench)
4x12 flat dumbell press
4x12 cable flies (medium to high attachment)
3x12 pushups performed on bosu
3x12 seated chest press (using machine)
3x12 lateral raises using cable (3 sets each arm)
4x12 upright rows
TUESDAY- LEGS (focus hamstrings)/ Calves
4x12 seated hamstring curls
4x12 lying leg curls
4x12 stability ball hamstring curls
4x12 single leg weighted glute kickbacks (4 sets each leg)
3x12 weighted glute bridges (focusing on hamstrings)
4x16 standing calf raises
4x16 donkey calf raises
WEDNESDAY- BACK
3x12 Wide grip pulldowns
3x12 close grip pulldowns
4x12 single arm machine pull downs (4 sets each arm)
4x12 reverse grip bent rows
4x12 lat pullovers (with cable and straight bar)
3x12 body weight rows using TRX
THURSDAY- SHOUDERS/ Calves
4x12 single arm lateral raises using cable (4 sets each side)
4x12 upright rows
4x12 rear delt cable flies
3x12 seated dumbell shoulder press
4x16 standing calf raises
4x16 donkey calf raises
FRIDAY- LEGS (focus on quads)
4x12 leg extensions
4x 8-10 barbell squats
3x20 walking lunges with dumbells
3x12 split lunges with dumbells (3 sets each leg)
3x15 squats on bosu
3x12 Hack Squats
3x12 Leg Press
SATURDAY
Generally on Saturday i do a little circuit working on anything i think i need to improve or perhaps struggled with during that particular week! :) Most saturdays ill definately do another few exercises for back.
Aswell as this i have my normal Ab and glute routines which i throw in when i can about 3 times a week!
This is just an outline of how i enjoy to train and how my body responds best to :) Everyone is different and i train spcifically for my own body! I just wanted to share incase it could help anyone out there!
P.S, i hope that i've used the right names for the exercises haha!
What are some of the ab workouts that you do? Also I've been training for a while and I have a great diet in terms of what I eat but how small do my portions have to be? I've heard fist size but idk. How often do you eat?
ReplyDeletehi there! please sit tight! ill be bringing out my ab workout soon! thankyou for your interest i really appreciate it :)
DeleteDiet is different for every person, you should never feel hungry or full!
DeleteWhen it comes to nutrition that is my biggest problem. I eat healthy and everything but to see the results I want I obviously mustn't be eating enough of something right?Did you seek nutritional advice from a nutritionist/trainer or trial and error?
ReplyDeleteHello! i started by using the app 'my fitness pal'...i highly reccomend you download it, you will learn so much about the foods you are eating and it will help you to track calories. this is how i first started!
DeleteHey girl I think you're super inspirational! I follow you on instagram and just found your blog. I'm very much into nutrition and alternative health care. I've always been active but I'm really looking for something more intense and committed as far as my fitness goes. This has been really helpful! I was also wondering what types of core workouts you find the best and most effective?
ReplyDeleteThanks so much!
Hello! Please sit tight i am in the process of putting together an ab post for everyone! in the meantime id suggest anything with extra weight when it comes to ab exercises!
Deletehope this helps
and the abs?
ReplyDeleteAb workout will be coming very soon :)
DeleteA workout what you did fpr glutes would be good too.
ReplyDeleteyou should post ur weekly diet
ReplyDelete