WORKOUTS FOR THE WEEK | 4 Days of Gym Workouts for Muscle Building & Strength

hey besties welcome to another full week of workouts with your girl this week we'll be doing four workouts two lower body days and two upper body days these workouts are my own personal workouts and would be perfect for more intermediate to Advanced gym goers please in the description for timestamps for when each workout day starts and the full written workouts you are more than welcome to make any changes to these workouts as you'd wish I will be starting every workout with 10 to 15 minutes of full body and foam rolling as those of you who are familiar with my full Wicca workouts videos will know but please feel free to warm up for each workout day as you'd wish I'll leave my upper body and lower body warm-up videos Linked In the description if you'd like some warm-up ideas let's get our first leg day started we're A Chorus kicking off this workout with our Sierra pre-workouts this one is pre-game in the flavor strawberry margarita if you're not familiar pre-workout is like an energy drink specifically made just for workouts to help boost your energy levels or course and also increase focus and blood flow to your muscles if you've never tried it before definitely give it a go at least once and start with a smaller serving size it's great for the days when you just need that little kick in the booty to get out of bed or off the couch into your workout First Step I'll be doing leg presses starting with three warm-up sets the first is 145 pound plate on each side the second the 245s on each side and the third warm-up set with three 45 pound plates on each side for each warm-up set I'll do anywhere from 8 to 12 Reps for the set after I'll do my working sets which is when the workout will really begin the working sets will consist of four sets of eight reps at one rir stands for reps in reserve all this means is that for the one rir for the leg presses simply use a waist so that by the end of the eight reps you could push out one more rep but nothing more than that if you feel like you could easily do three or more reps consider increasing the weight you're using as long as it won't compromise your form I like to position my feet more narrowly with toes pointed straight up as well as a little higher on the platform for a more quad Focus movement but there's no right or wrong take a one to two minute rest in between each set and longer if you need next we have reverse hack squash for four sets of 10 reps at 2 rir these are just another variation of squats that work your entire lower body with a little bit more focus on your quads since the weight is shifted to the front of your body and the platform Slants down for the two rir simply use a weight so that by the end of each set of 10 reps you could do two more reps and that's it if you're feeling like you can easily push off five or more reps after the set try adding more weight if you're comfortable doing so and it won't compromise your form just like with any other variation of squats make sure to keep your back and neck in a neutral position and avoid running your lower back rest for one to two minutes in between each set afterwards we move on to rdl's AKA Romanian deadlifts we'll be doing these in a pyramid set for three rounds a pyramid set is when you do multiple sets and with each set you increase the weight but decrease the amount of Reps for our pyramid sets of rdls this is what it'll look like start with a little bit of a lighter weight than what you'd normally use when doing about 12 reps or Rd yellows doing 12 reps at this weight then increase the weight and do 9 more reps after increase the weight again for another 6 reps take a two minute rest and repeat two more times for a total of three times I prefer to use a barbell for my rdls but please feel free to use dumbbells easy bars kettlebells or whatever kind of equipment you prefer for your rdls when performing the rdls make sure to keep your head in line with your spine throughout the entire movement and that both are neutral at all times while your knees should be bent slightly as you lower the barbell down avoid bending your knees in order to bring the weight down the barbell should be touching the front of your legs at all times if you were to look directly from the side the barbell should essentially draw a line that's perpendicular to the ground round as you move the weights up and down inhale as you lower the barbell down and exhale to squeeze your glutes to return back to your starting position allow your glutes and hamstrings to power the movement and avoid to lifting their weight up with their arms for a step-by-step tutorial on how to properly perform rdls check out my video linked down below [Music] [Music] foreign [Music] into hip abductions next we're going to do these in a pyramid set as well for three rounds we'll start with 15 reps using a lighter weight then increase the weight and do another 12 reps and then increase the weight again for a final nine reps rest for one to two minutes after and repeat twice more for a total of three times if you're on the shorter side like me you may need to sit closer to the edge of the seat to better engage your glutes a ladder needs to push the weight out to the sides and use as large of a range of motion as you comfortably can rest for one to two minutes in between each set foreign [Music] to finish this workout up I'm going to hop in the treadmill for some Lids low intensity stay cardio all I'll be doing is walking at a moderate Pace using a 10 to 15 incline for 30 minutes see you guys tomorrow for day two what's going on my babes today we'll be heading back and by starting with the Pre-Workout cheers today's pre-workout of choice is Sears pre-gaming the flavor blood orange use my discount code Naomi 10 for 10 off your Sierra purchase my support link to shop is in the description cheers to a good workout guys let's get it first up a wide grip lap pull Downs I'll do two sets of 10 to 12 reps first at about 50 to 75 percent of the weights I'll be using for my working sets and then head into my working sets for four sets of 10 reps at 3 rir after again meeting up at the end of the 10 Reps for each working set I could push out three more reps but nothing more than that if I feel like I could easily do five or more reps after the first 10 reps and then I'm going to increase the amount of weight I'm using as long as it doesn't compromise my form as I pull down I make sure to point my elbows straight down and into the sides of my back to best Target the lats rest one to two minutes between each set coming up we have single arm cable rolls for four sets of 12 reps per arm at 3 rir we'll work one side at a time and as you pull back sweep the inside of your arms against the side of your body pointing your elbow straight behind you inhale let your extend your arm back out in front of you and exhale to contract your back muscles to pull the weight towards you keep your spine in a neutral position throughout the exercise and avoid hunching your shoulders forward or arching your lower back to help avoid placing unnecessary stress on your back neck and shoulders take your time and really allow your lat muscles to power the movement rest for one to two minutes in between each set that I'm everywhere [Music] single arm dumbbell rows will be right after which will Super set with spider curls we'll do four sets of 10 to 12 reps at 2 rir for the single arm dumbled Rose keep your back and spine in a neutral position at all times and avoid running your shoulders forward or hyper extending your lower back while you should feel the movement in your back muscles there should be no pain fully extend your arm down towards the ground between each rep and as you lift the double up strip your bicep against the side of your body avoid shrugging your shoulder up towards your ear and instead bring your elbows slightly backwards towards your hip pointing your elbow straight behind you exhale should bring the double up and inhale as you lower it back down spider curls will be right after single arm double rows for four sets of 12 reps at 3 rir angle the bench at about 30 to 45 degrees and position the front side of your body against the bench this may feel a little awkward at first but keep repositioning yourself until you're as comfortable as possible placing your body against a bench like this simply helps Target your biceps from a different angle and also keeps your body from swinging too much which isolates and works the biceps more rest for one two two minutes in between each round of the superset next we have another superset kneeling rope pull Downs for 8-10 reps at 3 rir followed by cable bicep curls position the cable so that from a kneeling position with arms extended all the way up but you have a full range of motion starting with the arms extended and upper body bent forward slightly pull the handles towards the sides of your head squeezing your back muscles as you do so and bringing your elbows in towards the sides of your back do these at a nice and controlled Pace really feeling the squeeze in your back muscles superset with kneeling real pull Downs will do cable bicep curls for four sets of 15 reps at 3 rir as well as always with bicep curls keep the elbows tucked into the sides of your rib cage at all times as much as you can to best Target the biceps use a full range of motion and bring the handles as far up as you can fully Contracting your biceps rest for one to two minutes between each round of the superset to my to wrap this workout up we'll be doing some hit on the treadmill simply do one minute of walking followed by one minute of running going back and forth between the two until you've done five minutes of each for a total of 10 minutes see you guys back here for day three have a good one [Music] hello my beautiful babes today we're gonna hit shoulders and this will be a pretty quick workout but no worries it's still going to be a fire workout and we'll leave your arms feeling like jello tomorrow before we begin an obligatory workout cheers with my Sierra Pre-Workout in the flavor of blood orange once again here's to a good workout besties if you watch my latest shoulder workout video here on my channel this workout may look familiar as we will be doing a lot of the same exercises starting will be on the Smith machine doing shoulder presses first I'm going to do two warm-up sets of shoulder presses for 10 to 12 reps each I did one warm-up set with just the bar and then added a little bit of weight for the second warm-up set but benches ankle at about 30 degrees position your bench so that you can easily move the bar up and down in front of you your hand should be right in front and outside of your shoulders at the lowest point of the shoulder press after the warm-up sets we'll do three working sets of 10 to 12 reps with a 1 second isometric hold at one rir although one second isometric hold means that after bringing the weight down right above your shoulders hold it there for one second and then push it back back up keep our shoulders depressed throughout the entire movement and do your best to avoid shrugging your shoulders up as you push the weight up [Music] [Music] foreign for our final set of Smith machine shoulder presses we'll do a drop set which will consist of four sets it'll be easiest to place three plates on each side no matter how small they are like the ones I'm using here making sure that the overall weight is a good moderate to wait for you a little bit lighter than what you were just using for your previous three working sets for the first set in this drop set using all three plates on each side do literally as many reps as you possibly can until you can't do any more after I can no longer push out any more reps using this weight I'm going to take off one plate on each side and do another set again doing as many reps as I can until failure take off one plate on each side again and doing as many reps as you can lastly take off all the final remaining plates and do just the bar for as many reps as you can and that's the entire drop set prepare to feel the burn my babes rest for one to two minutes in between each set [Music] tell me about your dreams [Music] [Music] [Music] next up we have a tri set we'll do each exercise for 15 reps and do four rounds of the tricep first in the tri set our Easy Bar upright rows feel free to do the upright rows on the cables or with any other equipment of your choice as you're performing these make sure you're only bringing your elbows up until they're about parallel to the ground like with all of our shoulder exercises avoid shrugging your shoulders up as you lift the weight up and instead keep your shoulders depressed and in a stable position throughout the entire movement next up in the tricep we have cable front raises start with hands together at the center of your body and keeping a slight bend on your elbow at all times pull the handle straight up until your arms are about parallel to the Ground Control the weight as you go back down and make sure to not shrug your shoulders up as you lift your arms up out on my mind but then it's you oh [Music] lost in the tricep we'll do face pulls hold the Rope attachment with an overhand grip and really think about your rear delts being the source of power pulling the weights back as you bring your hands back your thumb should be pointing behind you I find that using a staggered stance with one foot in front of the other helps me establish a more stable balance for the movement as well rest for one to two minutes in between each round of the tricep wow lastly we'll do machine lateral raises and a drop set for three rounds what this will look like is this start with the moderate weight and do as many reps as you can then decrease the weight and do as many reps as you can again drop the weight once more and do as many reps as you possibly can once more rest for one to two minutes and repeat the drop set twice more for a total of three times as you perform the lateral raises lift your arms straight out to your sides until they're about parallel to the ground keep your shoulders down and avoid hunching them up towards your ears as you raise your arms up and that's all that we have for the shoulder workout guys I'll see you guys tomorrow for our last and final day of this week I remember All Things Must Pass but I'm not gonna wake up wake up I'm not ready let me have another day don't wake up wake up keep it steady cause I'm happy [Music] welcome back for day four of our week of workouts today we'll be hitting a lower body for a second time before we begin let me go ahead and mix up my workout drink I'll be using Sears glow getter hydration in the flavor of watermelon sugar along with a scoop of Sears creatine as well think of serious glow-cutter hydration as an electrolyte drink and creatine is a supplement that helps keep you hydrated for longer and is known to improve your overall performance at the gym by increasing strength power and endurance if you purchase Sears creatine right now you also get Sears per game pre-workout stick packs for free that come in a box like this use my discount code Naomi 10 for an extra 10 off and Shop seared through my support Link in the description today's pre-workout of choice with Sears per game in the flavor peach Bellini LinkedIn shop and discount code in the description let's get these gains besties the first exercise in this workout is conventional Douglas for four sets of six to eight reps at one rir I'll start off by warming up with Romanian deadlifts using just the barbell for two sets of 10 to 12 reps after I'll go ahead into my working sets since I'm not lifting too heavy today I won't be doing any additional warm-up sets but if I were lifting heavier I would definitely add in more warm-up sets as needed before each rep make sure to contract and depress your back muscles to help keep your spine in a safe and neutral position as you begin the wrap allow your glutes to power the movement squeezing them to push your hips forward into lockout avoid using your arms to lift the weight up the Bible should touch the front of your legs throughout the entire movement if you'd prefer to do Sumo deadlifts instead feel free to swap them out inhale before every wrap an exhale as you reach lockout rest for one to two minutes in between each set [Music] by you [Music] next we have cable front squats for four sets of ten reps at 2 rir I'll be doing these with a plate underneath my heels so they're elevated which will shift your weight forward and make these a little bit more quad focused however feel free to do the front squats without heels elevated if you'd prefer I find that using a straight bar attachment like the one that I have here is the easiest and most comfortable for this exercise but feel free to use any that you have available to you just like with any other squats inhale and contract your core before each wrap and squeeze your glutes to push your hips forward to reach lockout exhaling as you do so as always keep your spine in a neutral position at all times throughout the movement when doing squats allow your lower body to do the heavy lifting while the weight simply rests on your arms rest for one to two minutes in between each set didn't ever think they could I'm done with the bad lastly we have a superset glued hamstring raises for eight wraps at 2 rir followed by reverse lunges for 10 reps per leg at one rir this supersets one I've been doing often lately but it's a good one so definitely give it a go if you've never tried it before for the clued hamstring raises make sure to keep your shoulders rounded forward to help alleviate stress on your lower back while still keeping your core contracted and tight The Squeeze of your glutes is what is going to power the movement as you go from being bent forward at the hips to an upright position inhale as you lower yourself down and exhale as you squeeze your glutes to bring your upper body up if you don't have this machine at your gym feel free to do reverse hypers instead for the added weight I'm just using a small plate feel as much as I know [Music] for reverse lunges the leg that is in front is a side that is being worked so make sure to place as much of your weight on that heel in front as you push off that foot to return back to stay in your position lower yourself as much as you comfortably can as you step back ideally so that your back knee comes right above the ground inhale as you step backwards and exhale as you push off to go back up but this may not be the most difficult exercise in general paired with the ghrs they always make me want to die a little bit in the best way possible so be prepared to feel the burn rest two minutes in between each round of the superset and that's all that we have for this week of workout guys thanks so much for stopping by and let me know if you have any questions for me in the comments don't forget to leave a thumbs up if you enjoyed this video and share with any of your fellow gym buddies who might appreciate it as well if you're not already make sure to subscribe and hit that notification Bell to stay up to date on my future workout videos just like this you can also find more of this style and my Rico workouts playlist here on my channel thanks again for spending your time and energy here on my channel have a wonderful rest of your week and I'll see you soon foreign