FULL WEEK OF WORKOUTS | 5 Day Workout Split

Описание: Cira Nutrition: https://glnk.io/0y5n/naomi
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Hey, babes!

In this video, I'll be walking you through a full week of workouts for intermediate to advanced gym-goers. This week will be a 5-day workout split including: two lower body days, a back & biceps day, shoulders day, and an abs & cardio day.

Please see below for time stamps for when each day starts.

Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.

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FULL WEEK OF WORKOUTS:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.) and modify the workouts as you'd wish.
Perform only one workout per day with rest days in between as needed.

Full Body Foam Rolling Routine:    • The One Kind of Stretching You're NOT Doin...  
Upper Body Warm-Up Routine:    • Do This Warm-Up Before Your Upper Body Wor...  
Lower Body Warm-Up Routine:    • Do This Warm-Up Before Your Leg Workouts  
How to Use Gym Machines:    • How to Use Gym Equipment  
How to Perform Exercises with Proper Form: https://bit.ly/3MVJfmq


00:23 DAY ONE | LEG DAY
Outfit: Alphalete Athletics
Full Body Foam Rolling | 10-15 minutes
1) Reverse Hack Squats:
Warm-Up Set: 1x8 reps @50% working set weight
Working Sets: 4x8 reps @1RIR
2) Leg Press | 4x6-8 reps @1RIR
3) Leg Extensions | 4x12 reps w/ both legs + 10-12 reps/individual leg
4) Bulgarian Split Squats | 4x8-10 reps/leg

5:12 DAY TWO | UPPER BODY
Outfit: Buff Bunny Collection
Full Body Foam Rolling | 10-15 minutes
1) Lat Pulldowns w/ V-Bar Attachment | 4x12 reps w/ 3-sec negative
2) a. Straight-Arm Pushdowns | 10-12 reps w/ a 2-sec negative
b. Overhead Cable Curls | 12 reps/arm
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) a. Seated Cable Rows | 12 reps w/ a 2-sec negative
b. Cable Bicep Curls | 12 reps w/ a 2-sec negative
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) a. Single-Arm DB Rows | 10-12 reps/arm
b. Static-Hold DB Curls | 10-12 reps/arm
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
5) Treadmill | 30 minutes at a 10-15% incline

10:20 DAY THREE | SHOULDERS
Outfit: Oner Active
Full Body Foam Rolling | 10-15 minutes
1) DB Shoulder Press | 4x10 reps
2) a. Cable Upright Rows | 12-15 reps
b. Face Pulls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) Machine Lateral Raises | 4x10-12 reps

12:43 DAY FOUR | LEG DAY
Outfit: Buff Bunny Collection
1) Conventional Deadlifts | 4x6-8 reps
2) Good Mornings | 4x10-12 reps w/ a 3-sec negative
3) Cable Step-Ups | 4x12 reps/leg
4) Hip Abductions Pyramid Set:
a. 15 reps at a lighter weight
b. Increase the weight & do 12 more reps
c. Increase the weight again & do another 9 reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 4x.
5) Treadmill | 30 minutes at a 10-15% incline

17:38 DAY FIVE | ABS & CARDIO
Outfit: Gymshark Adapt Animal Collection | Shop here: https://gym.sh/Naomi-Kong
Ab Circuit:
1) Cable Crunches | 15-20 reps
2) Horizontal Woodchoppers | 12 reps/side
3) Russian Twists | 12 reps/side
Perform 1-3 one right after the other.
Rest for 1-2 minutes.
Repeat for a total of 4x.

HIIT:
1) Moderate/Fast Walking | 1 minute
2) Sprint | 1 minute
Perform 1 & 2 back to back for a total of 5 rounds (10 minutes total).

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