Workout split Monday to Friday

Sorry for the neglect these few days, I went to surprise my boyfriend in Newcastle for his birthday. Even though I went to Newcastle, I didn’t neglect the gym! Always have to keep gym’ing no matter what.

 HIIT Cardio Everyday: high intensity interval training

I try to do cardio at least 6 times a week as it aids in my aim for weight-loss

1: – 30 seconds on rowing machine as fast as possible – 30 seconds of lung jumps  then Rest 60 seconds  (10 sets)

2: – M100 (10 burpees, 10 mountain climbs, 10 squat jumps – 3 sets and finish with 10 burpees – as fast as possible

3: – Stairmaster 45 secs lvl 20,  rest for 1.15mins lvl 5  (13 sets)

My split from Monday to Thursday:

Monday – Back day and Abs 

Bent over dumbbell rows – 3 sets of 12 (6 kg dumbbells)

Cable rows, one sided – 3 sets of 10 (go as heavy as possible)

Pull ups close grip (non assisted) – 3 sets of 6

pull ups wide grip – 3 sets of 5

Ab wheel – 4 sets of 15

Tuesday – Shoulders

Side lateral raise – 3 sets of 10 ( 4 kg dumbbells)

Bent over delt raise – 3 sets of 6 (2 kg)

Front dumbbell raise – 3 sets of 10 (4 kg)

Incline dumbbell shoulder raise – 3 sets of 6 (6 kg)

Wednesday -Arms and Chest

Dumbbell tricep kickback – 3 sets of 10  (4 kg)

Dumbbell bicep curl – 3 sets of 6  (6 kg)

Tricep rope pushdown – 3 sets of 10 ( heaviest I could go)

Push Ups – 2 sets of 10

Dumbbell flyes – 3 sets of 8 (4 kg)

Thursday – Plyo 

20 lunge jumps – 20 seconds of jump rope – 10 squat jumps – 10 mountain climbs

4 times of these together, with 60 seconds rest in between.

Friday – accessory day ( hamstrings and Glute day )

Romanian Deadlifts with dumbbells 3 sets of 12 (9 kg)

Straight leg cable deadlift 3 sets of 10 (heaviest I could go)

and Glutes (check out my post on glutes)

GOOD SESSION THIS WEEK !  This Weeks gains felt amazing, every muscle group targeted each day was followed with pain the next day, good pain though. REFEED TOMORROW! I’m excited for Carbs

Sorry I couldn’t get any gif videos this week, which I will try to get soon.

BTW

Do we like the gif clips? or are they not needed ? I can’t put full videos at the moment, so gif type is what I can do for now.

Yay or Nay for Gif?

Ling x