FULL WEEK OF WORKOUTS 2024 | Weightlifting/Strength Training
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Hey, babes!
In this video, we'll be doing an intermediate-advanced full week of workouts where I'll be taking you through an entire week of my own personal workouts at the gym.
There will be two upper body days and two lower body days. Please simply use this video as a guide and feel free to make any changes to these workouts that you'd wish.
Please see down below for the full written workouts and 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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00:26 DAY 1 | LEG DAY
Warm-Ups:
- Full Body Foam Rolling | 10-15 minutes
- RDLs: 2x12 reps
1) Sumo Deadlifts:
- 1 Warm-Up Set of 10 reps
- 4 Working Sets of 8 reps at 3 RIR
2) Barbell Split Squats | 4x10 reps/leg at 2 RIR
3) Hamstring Curls | 4x12 reps/leg with a 3-sec Negative
4) Leg Extensions | 4x12 reps with a 3-sec Negative
5) Glute Hamstring Raises | 4x10 reps with a 3-sec Negative
6) Stair Master | 10 minutes
5:40 DAY 2 | BACK & BIS
Full Body Foam Rolling | 10-15 minutes
1) Lat Pulldowns (with D-Handle Attachment):
- 2 Warm-Up Sets of 10-12 reps
- 4 Working Sets of 8-10 reps at 2 RIR
2) a. Seated Single-Arm Cable Row | 10 reps/arm at 2 RIR
b. Static-Hold DB Curls | 10-12 reps/arm
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) Straight-Arm Pushdowns | 4x10-12 reps at 3 RIR
4) a. Bent-Over Barbell Rows | 8-10 reps (to failure)
b. DB Hammer Curls | 10-12 reps at 3 RIR
c. Rest for 2-3 minutes
Repeat a-c for a total of 4x.
5) Machine Preacher Curls | 3x30 reps
6) Treadmill | 30 minutes at a 10-15% incline
11:40 DAY 3 | SHOULDERS
Full Body Foam Rolling | 10-15 minutes
1) Seated DB Shoulder Presses:
- 2 Warm-Up Sets of 10-12 reps
- 4 Working Sets of 8-10 reps at 3 RIR
2) a. DB Front Raises | 12 reps/arm at 3 RIR
b. Bent-Over Rear Delt Flyes | 12 reps at 3 RIR
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
3) DB Lateral Raises Pyramid Set:
a. 1 set of 12 reps at a lighter weight
b. Increase the weight and do 9 more reps
c. Increase the weight again for 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 3x.
14:26 DAY 4 | LEG DAY
Full Body Foam Rolling | 10-15 minutes
1) Leg Press:
- 2 Warm-Up Sets of 8 reps
- 4 Working Sets of 10 reps at 5 RIR
2) Reverse Hack Squats | 4x8 reps at 3 RIR
3) RDLs Pyramid Set:
a. 1 set at a lighter weight for 10 reps
b. Increase the weight and do 8 reps
c. Increase the weight again and do 6 more reps
d. Rest for 2-3 minutes
Repeat a-d for a total of 3x.
4) Bulgarian Split Squats | 4x8-10 reps at 2 RIR
5) Treadmill | 30 minutes at a 10-15% incline
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OTHER VIDEOS MENTIONED:
How to Foam Roll | https://youtu.be/CFbe38sHyOE
Upper Body Warm-Up | https://youtu.be/5OZM77-U2YY
Lower Body Warm-Up | https://youtu.be/VSV2Sbe3M8A
How to RDL:
- https://youtu.be/pwGLw2xJCGw
- https://youtu.be/jI218ambCiE
- https://youtu.be/xJKGSd4RZL8
How to do Wide-Grip Lat Pulldowns | https://youtu.be/83Y3CFcgnkQ
How to do Bent-Over Rows | https://youtu.be/I0aae22MFnk
How to Deadlift | https://youtu.be/vadTBs2JfNI
More Week of Workouts Videos: https://youtube.com/playlist?list=PLv-AOD6iOZkh0lCb2OiEo2Y2aMjKpOH9E
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OUTFITS:
Day 1: BuffBunny Legacym Leggings (Small) + BuffBunny Confidential Sports Bra Medium)
Day 2: Alphalete Amplify Leggings (Small) + Gymshark Legacy Bandeau Bra (Medium)
Shop Gymshark here: https://gym.sh/Naomi-Kong
Day 3: Oner Active Effortless Leggings (Medium) + Oner Active Effortless Sports Bra (Medium)
Shop here: https://oner.shop/naomikong
Day 4: BuffBunny Siren Leggings (Small) + BuffBunny Candy Wrap Sports Bra (Medium)
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