My 5 day workout split I am sharing with all of you that are new to the gym or want to switch it up! (stretching before and after and your choice of cardio)
Sections
5
Legs!
Back and Bi
Chest and Tri
Shoulders
Abs and Cardio
Legs!
3x10 Hack squats. (You can push more than you think) PLEASE warm up before these because you will be super setting these with…
Hack Squat: How to Do Them, Form Tip and Variations
…Sissy squats! Adding these into my program has improved my mobility a ton. (3x10)
Sissy's squats - details of execution : r/bodyweightfitness
3x10 Split squats are next. I genuinely hate these BUT they do have their moment. (Can be used for quads or glutes. I switch it up sometimes)
How To Do a Bulgarian Split Squat | Exercise Library
RDL's are next. 3x10 targeting the glutes, slow on the way down. Engage your core and pull up after you pretend you just closed a door with your butt
How to Do a Romanian Deadlift (RDL): Benefits and Techniques
3x10 Hamstring curls. I find I can feel it the best when I lean forward and hug the handles
Hamstring Curls: 5 Types to Try
3x10 leg extensions are up next! Focus on a control and squeeze at the top and a hold of 2-3 seconds
Leg extension
3x12 hip thrusts with a 2 sec hold at top! I have found the heavier I go (which trust me, progressive overload is the way to go) The more mind muscle connection I have. Please work on form before you up your weight!
How To Do Barbell Hip Thrusts For Stronger Glutes
Hip adductors and abductors are next. 3x15 for both as heavy as you can
Hammer Strength Select Hip Abduction
Calf raises are LAST (you did it!) 3x12 as heavy as you can and then AFTER you stretch you are free to go
Calf Machines for Sale
Back and Bi
4x10 Lat pulldowns are up first! I love starting with these because I feel like it sets me up for a workout full of mind muscle connection
Lat pull downs & lat exercises : r/beginnerfitness
4x10 CLOSE GRIP lat pulldowns. LOVEEE these. ladies do not skip back if you want that “hourglass” effect
What's the difference between close and far grip Lat Pull Downs? : r/gainit
Iso-Metric seated Rows 4x10 (Single arm is all iso metric means). Really feel the stretch into the machine before you pull back. Think of it almost as pulling the chain in a chainsaw
How to do the Hammer Strength Iso-Lateral Row (Plate Loaded Iso ...
4x10 Straight arm lat pulldowns. (Lots of lat work obvi). Once you get the hang of this one and really feel your lats doing the work, the muscle is insane
Straight Arm Lat Pull Down: Video Exercise Guide & Tips
Assisted pullups are next! 3x to failure.
The Beginner's Guide to the Assisted Pull-Up Machine
4x10 Bicep curls. Make sure to not use your forearms and keep your back straight so you dont swing
How to Do Biceps Curls: Proper Form, Variations, and Common Mistakes
Hammer curls to finish off after Zotman curls (couldnt find a picture). Both are 4x10
Hammer Curls
Chest and Tri
3x10 Flat bench. As a girl I didnt see the benefit of hitting chest until after I actually start to work it out. Ladies dont miss out!
Academy Sports + Outdoors
3x10 Standing chest press. Keep shoulders pinched on the bench and you'll have no problem
Reloaded Standing Chest Press
3x10 Standing chest flys. Lowkey feel like a superhero when i do these. (Can reposition to hit upper, lower, and middle)
Standing Cable Fly: Video Exercise Guide & Tips
3x15 cable pushdowns over hand AND 3x15 cable pulldowns under hand. Make sure to hit both!
Triceps Pushdown Technique Tips for Effective Workouts
Finish it off either 3x10 Ez bar skull crushers. Please start light with these and get form right before upping the weight, you do not want to hit your head
EZ Bar Skullcrusher: Video Exercise Guide & Tips
Shoulders
4x8 seated shoulder press. Dumbbells or machine is totally fine, whichever you prefer
SEATED DUMBBELL SHOULDER PRESS
4x8 Arnold press
Seated Arnold Press: Video Exercise Guide & Tips
4x10 Cable lateral raises. Keep wrist as straight as you can while lifting the handle
