WEEK OF WORKOUTS | 6-DAY SPLIT | UPPER/ LOWER BODY EXERCISES FOR WEIGHT LOSS | CURRENT ROUTINE

Описание: Hey girly pies, it’s your favorite girly pie Mitchsantana back with another workout video! I’ve been getting a lot of requests for a week of workout routines so here we go! In this video, I show you guys my workout split. Split means how I divide my workouts for the week to target specific parts of the body. I workout 5-6x a week.

Monday, Wednesday, & Friday are for legs and lower body
Tuesday and Thursday are for arms and upper body
Saturdays are optional depending on my mood but if I do end up working out on Saturdays, I just do cardio and a few full body exercises.
If you wanna switch things up in the gym, but don’t know where to start, I got you!
Here is the week of workouts split broken down:

Monday: Leg Day
Cardio : 30 min - Alternate between Walking on incline / running
Lunges w resistance band & 35 lb weight (3 x 12) - go down 6 steps, come back 6 steps = 1 set. Do this 3 times (3 sets)
Heel elevated dumbbell squat: Used 45 lb to step on for elevation and 65 lb for wei ght (3 x 8) - Down and up = 1 , do this 8 times in 1 set. Repeat 3 rounds of this.
Hip Thrusts: 3 sets of 10 (1 set = 10 hip thrust repetitions, do this 3 times)
Resistance band Crab walk: Down and back = 1 set. Repeat 3x

Tuesday: Arm Day
Cardio: 45 min - Alternate between Walking on incline / running
Warm up arms with upper body resistance band stretch for 3 minutes (I borrow an elastic band from the front desk) - Benefits of resistance band - resistance bands are a great way to help you improve your flexibility, but you can also use them improve joint mobility`
Bicep Curl w dumbbells: 5 on each arm = 10 in 1 set, repeat this for 3 sets
Reverse curl with bar: 3 sets of 8
Overhead dumbbell tricep extension: 3 sets of 8
Bench Press: 3 sets of 6-8
Battle ropes: 30 seconds for each set. Repeat this 3 times

Wednesday: Leg Day
Cardio: 30 min - Walking on incline 15 min, jogging 15 min
Leg Press Machine - 3 sets of 10
Lunges - 3 sets of 10 ( 5 lunges for each leg = 10 in 1 set)
Deadlifts - 3 sets of 8 ( Down and up = 1 repetition , repeat 8 times for 1 set)
Seated Leg Curl - 3 sets of 10

Thursday: Arm Day
Cardio: 30 min - Alternate between Walking on incline / running
Seated Row Machine: 3 sets of 10 (1 set = 10 repetitions, repeat 3x)
Standing Cable Robe Pull down: 3 sets of 8
One arm diagonal tricep extension w cable: 3 sets of 8
Hang exercise: 2x for 15- 20 seconds - Benefits of hanging: stretches core back muscles and strengthens biceps, apparently it can also help with your posture.
Standing barbell shoulder press: 3 sets of 6 - great for building strength and mobility in your shoulders. It can be used to increase upper body muscle mass, improve posture and stability of the core muscles around your torso area.
Hammer Plate Curl: 3 sets of 8 (1 set = 8 plate curls, repeat 3 times)
Overhead Tricep Extension w/ weight plate: 3 sets of 8
(I use a 35 plate. You can start with a smaller weighted plate and work your way up).
Underhand bent-over row: 3 sets of 8
Pull Up Machine: 3 sets of 5

Friday: Leg Day
Cardio: 20 min (Alternate between Walking on incline / running)
Abductor: 3 sets of 15
Leg Curl: 3 sets of 8
Incline Back extension: 3 sets of 8 (I use 35 lb weight but you can start smaller and increase your weight overtime once you feel more comfortable)
Bulgarian Split squat: 8 on each leg = 1 set (repeat 2 sets)

Saturday: Full body Freestyle
45 min of Cardio (Alternate between Walking on incline / jogging)
Dumbbell Shoulder press + Squat 3 sets of 10 (Shoulder press+ squat = 1 rep)
Dumbbell deadlift + Bent over dumbbell : 3 sets of 10
Jumprope: 10 min


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Age: 24
Location: Houston TX
Height: 5’7

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