Hello beautiful people ! It’s the weekend and what would be better than planning your next few weeks of workouts?
Well I’m going to help out because here is a complete 6 days training program!
FULL TRAINING PROGRAM
Day 1 | Monday | Leg Day ( Emphasis Quads / Glutes )
This workout is all done in superset, which means that you will execute two exercises in a row without resting and then resting 1-2minutes before starting the seconde serie.
Warm up in superset
- 30 Glute bridges
- 30 Bodyweight Squats
Repeat 3 times
Superset Workout
- Back Squat | 4×12
- Walking Lunges, short stance | 4×40
- Leg press | 4×12
- Leg extension | 4×15
- Hip Thrust | 5×15
- Leg kick back laying on a bench | 5×20
Finisher
15 Jumping Squats, 15 Split Squats, 15 Ball Slam X 3
https://www.instagram.com/p/BnJRC5ujtz9/
Day 2 | Tuesday| Shoulders / Triceps
Warm up
- Lateral Raise with Resistance Bands 3X20
Superset Workout
- Military Overhead Barbell Press | 4×12
- Dumbbell incline Row| 4×15
- Arnold Press| 4×12
- Dumbbell Front Raises | 4×15
- Dumbbell Lateral Raise | 3×12
- Standing cable reverse fly | 3×12
- Rope extension ( triceps) | 3×15
- Dips on a bench | 3x Max
Day 3 | Wednesday | Abs/ HIIT
Abs circuit to repeat 3 times
- 20 Leg raises
- 30 russian twists
- 15 Slow Crunches
- 15 ropes pull down ( crunch way)
HIIT circuit repeat 4 times
- 30sec Battleropes 30s rest X 2
- 30s Burpees 30sec rest X2
- 30s Jump Squats 30s rest X2
If you are not sweating then something is wrong ! 😉
https://www.instagram.com/p/BnbQy0cB4ui/
Day 4 | Thursday| Back / Biceps
Warm up
- 5 minutes stretches!
Superset Workout
- Lateral Pulldown wide grip| 4×10
- Seated Horizontal Row| 4×12
- One arm row with Dumbbell| 4×12
- Superman on the floor | 4×15
- Deadlifts| 4x Max
- Barbell Curl (biceps) | 3×15
- Inclined Dumbell Curl | 3x Max
Day 5 | Friday | Leg day ( emphasis on Glutes / Hamstrings)
Warm up in superset
- 30 Leg extension ( machine )
- 30 Bodyweight Squats
Repeat 3 times
Superset Workout
- Heavy Hip Thrust | 4×10
- Banded Side Walk | 4×20
- Straight Leg Deadlift ( Barbell or Dumbbell)| 4×15
- Leg Curl | 4×12
- Floor Glutes-Ham Raise | 3x Max
- Kick Back with Cable | 3x 15 each leg
Finisher
15 Glute Extensions, 15 Sumo Squats, 15 Split Lunges X 3
Day 6 | Saturday | Stretches & Abs
Stretch Time
- Try to do a 20 minutes full body stretch routine or a nice yoga flow
Abs circuit to repeat 3 times
- 20 Leg raises
- 30 russian twists
- 15 Slow Crunches
- 15 ropes pull down ( crunch way)
If you have the time here is a little HIIT circuit
- 30s Sprint 30s Rest | 10min
- 30s Jump Rope 30s Rest | 10min
https://www.instagram.com/p/Boy-_4rD0el/
And you are all done for the week! I hope you enjoyed this. I would advise to do this routine for a month and then switch to something new 🙂
Don’t forget to check out my article about the top 5 supplement in order to burn fat and take your shape to the next level! HERE
And if you are interested in daily tips / training follow me on instagram 🙂 CAMILLELOLAFIT
Enjoy & Smile
Camille
What am I wearing?
Blue legging size S – Myprotein UK
Blue legging size S – Myprotein FR
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