WORKOUTS FOR THE WEEK | 4 Days of Gym Workouts for Muscle Building & Strength
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Hey, guys!
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.
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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00:30 DAY 1 | LEG DAY
1) Leg Press:
- Warm-Up Sets: 3x8-12 reps
- Working Sets: 4x8 reps at 1RIR
2) Reverse Hack Squats | 4x10 reps at 2RIR
3) Romanian Deadlifts (RDLs) Pyramid Set:
a. 1x12 reps using a lighter weight
b. Increase the weight for another 9 reps
c. Increase the weight again for 6 more reps
d. Rest for 2 minutes
Repeat a-d for a total of 3x.
4) Hip Abductions Pyramid Set:
a. 1x15 reps using a lighter weight
b. Increase the weight for another 12 reps
c. Increase the weight again for 9 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 3x.
5) Treadmill LISS | 30 minutes at a 10-15% incline
5:00 DAY 2 | BACK & BIS
1) Wide-Grip Lat Pulldowns | 4x10 reps at 3RIR
2) Single-Arm Seated Cable Rows | 4x12 reps/arm at 3RIR
3) a. Single-Arm DB Rows | 4x10-12 reps/arm at 2RIR
b. Spider Curls | 4x12 reps at 3RIR
4) a. Kneeling Rope Pulldowns | 4x8-10 reps at 3RIR
b. Cable Bicep Curls | 4x15 reps at 3RIR
5) Treadmill HIIT:
a. 1 minute of fast walking
b. 1 minute of sprinting
Repeat a & b back to back for a total of 5 rounds (10 minutes total)
9:05 DAY 3 | SHOULDERS
1) Smith Machine Shoulder Presses:
- Warm-Up Sets: 2x10-12 reps
- Working Sets: 3x10-12 reps w/ a 1-second isometric hold at 1 RIR
Drop Set:
- Start with 3 plates on each side of the bar and do AMRAP
- Take off one plate on each side and do AMRAP
- Remove another plate from each side and do AMRAP
- Remove all plates and do AMRAP with just the bar
2) a. EZ Bar Upright Rows | 15 reps
b. Cable Front Raises | 15 reps
c. Face Pulls | 15 reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 4x.
3) Machine Lateral Raises Drop Set:
a. Start at a moderate weight and do AMRAP
b. Decrease the weight and do AMRAP
c. Decrease the weight once more and do AMRAP
d. Rest for 1-2 minutes
Repeat a-d for a total of 3x.
15:00 DAY 4 | LEG DAY
1) Conventional Deadlifts | 4x6-8 reps at 1 RIR
2) Cable Front Squats (w/ Heels Elevated) | 4x10 reps at 2 RIR
3) a. Glute Hamstring Raises (GHRs) | 8 reps at 2RIR
b. Reverse Lunges | 10 reps/leg at 1RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
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OTHER VIDEOS MENTIONED:
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: Oner Active Effortless Leggings (Medium) +
Gymshark Sports Bra (Small)
Shop Oner Active here: https://oner.shop/naomikong
Shop Gymshark here: https://gym.sh/Naomi-Kong
Day 2: Oner Active Effortless Leggings (Small) + Bombshell Sportswear Sports Bra (Small)
Shop Oner Active here: https://oner.shop/naomikong
Day 3: Alphalete Amplify Shorts (Small) + Gymshark Sports Bra (Medium)
Shop Gymshark here: https://gym.sh/Naomi-Kong
Day 4: Alphalete Revival Leggings (Small) + Alphalete Sports Bra (Medium)
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Music Playlist:
(In the same order as used in the video)
Little Did I Know - Vicki Vox
Get Away - Sum Wave
Everything You Need - waykap ft. Emmi
Tell Me What You Need (Cospe Remix) - R.A.D. ft. Cospe
Not Gonna Wake Up - Mindme
I Wanna Get High on You - ELWIN
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