Lets get sweaty!

Spring is here! Lets use that extra hour of sunlight to energise our workout! I am starting off spring with a high intensity week of training. I wanted to share with you all a weekly workout plan. I would also add 2 x HIIT and 1x cardio sessions alongside the below weight workouts but this is because I am currently cutting. Any questions on exercise please just comment below or get in touch via email Sophia@liftuslifestyle.com.

Workout 1

LEGS – GLUTE FOCUSED

 

Sets 1 2 3 4
Activate Glute work (Either Squats with excercie band or freeweight squats)  

Till warm

 

Till warm

 

Till warm

 

Till warm

 

Donkey Kick backs

 

10 (increase weight each time) 15

 

20 20
 

Sumo Squat Drop Set,

Wide stance squat position holding on to dumbell OR kettlebell, start heavy and drop to lighter weight X 3

 

10 x heavy weight

10 x medium weight

10 x light

12x 15x AMRAP each weight
Leg press (10 x feet pointing out slightly, shoulder width apart), then 10 x feet together, half way down pulses 10 each

 

10 each 10 each AMRAP on both
 

Finish with leg raises 4 set of 25

 

25

 

25

 

25

 

25

 

Make sure to stretch after this workout!!

 Workout 2

PUSH

Sets 1 2 3 4
 

Front plate lateral raises to warm up (use 5 plate)

 

10 each

 

15

 

 

15

 

NO NEED

 

Shoulder press machine

 

10 each 15

 

20 DROP SET
Side raises (10 low with 3-5kg weight, 10 high 2-3kg weight) 10x each 10x 10x AMRAP each
 

Tricep over head dumbell extention superset with tricep dips

 

10 each 15 each 20 each 20 each
Tricep cabel extention using rope or bar 10 12 x 15 AMRAP
Calve raises

 

10-20 10-20 10-20 10-20

 

FINISH WITH 15 MINUTE HITT SESSION

Workout 3

LEGS  – HAMSTRING FOCUSED

Sets 1 2 3 4
Warm up Alternative lunges Alternative lunges Alternative lunges Alternative lunges
 

Walking lunges (aim for atleast 10 steps)

 

 

10kg-15kg bar

 

10kg-15kg bar

 

 

10kg-15kg bar

 

 

10kg-15kg bar

 

 

Hamstring curls

10x each 10x 10x AMRAP each
 

Split lunges on smith with raising leg, superset with alternative lunge jumps

10 each leg 15 each leg

 

20 each leg Drop set
Single leg hamstring curl 10 each leg 12 each leg 15 each leg Amrap each leg and then both legs till fail

 

Cool down and stretch before cardio

Workout 4

PULL

Sets 1 2 3 4
 

Wide grip barbell row

 

10 each 15

 

20 20
Pull ups superset with lateral pull down 10x each 10x 10x AMRAP each
 

Single arm rows using machine (instead of doing both hands do one at a time – increase weight each set)

 

10 each 15 each 20 each Drop set
Barbell bicep curl

 

10 12 x 15 AMRAP
Hammer curl using dumbells  

10 each

 

Increase weight 10 each

 

Increase weight 10 each

 

DROP SET

Calve raises

 

10 x 10 x 10 x 10 x

 

FINISH WITH A 15 MINUTE HITT

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