MY full *realistic* WEEK OF WORKOUTS | my current gym workout routine

Follow me along a week of workouts in the gym. I show you my current training routine and how I split up my week of workouts and what my goals in the gym are. I run you through each day of workouts and explain to you exactly what I do and give you tips on form. Remember what works for you won’t necessarily work for you, but regardless I hope you find this helpful and enjoyable 🙂

As always, don’t forget to LIKE and SUBSCRIBE for more videos like this 🙂

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I offer 1:1 online coaching where I offer 1:1 coaching through your workouts, a personalized workout plan, nutrition guidance and much more.
If this is something you are interested in, apply for a free consultation call with me: https://fitnesswithjoh.com/coaching-registration-form/

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where you can find me:
instagram: https://www.instagram.com/fitness_joh/
website: https://fitnesswithjoh.com/

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WORKOUTS
superset: perform the two exercises back to back without any rest in between, then take a break. Repeat for the number of sets.

Monday [lower body]:
1. Squats (5 sets of 5x)
2. Barbell Reverse Lunges (3 sets of 12x/leg) SUPERSET W/
3. RDL (3 sets of 8x)
4. Bulgarian Split Squat (3 sets of 12x/leg) SUPERSET W/
5. Banded Hip Thrust w/Abductors (3 sets of 30x)

Tuesday [back & biceps]:
1. Pause Deadlifts (5 sets of 5x)
2. Barbell Rows (3 sets of 12x) SUPERSET W/
3. Bent-over Flys (3 sets of 12x)
4. Cable Bicep Curls (3 sets of 10x) SUPERSET W/
5. DB Hammer Curls (3 sets of 10x/arm)
6. Cable Lat Pull-down (3 sets of 12x) SUPERSET W/
7. Face-pulls (3 sets of 12x)

Thursday [full body HIIT]: 40seconds on, 20 seconds rest
CIRCUIT 1:
1. Squat to Press
2. Heel Elevated Squats
3. Incline Push-Ups
4. Burpee to Mountain Climbers
CIRCUIT 2:
1. Sit-up w/ Ball Toss
2. Plate Row to Curl
3. Quick Toe Taps
4. Row Machine

Friday [glutes & shoulders]:
1. Sumo Deadlifts (5 sets of 3x)
2. Seated Shoulder Press (3 sets of 12x) SUPERSET W/
3. Plate Upright Rows
4. Cable Front Raises (3 sets of 12x) SUPERSET W/
5. Lateral Raises (3 sets of 10x/arm)
6. Hip Thrusts (3 sets of 8x) SUPERSET W/
6. Banded Abductors (3 sets of 30x)

Saturday [chest & triceps]:
1. Bench Press
2. Incline Chest Press (3 sets of 8x)
3. Cable Chest Flys (3 sets of 12x)
4. Cable SA Tricep Extensions (3 sets of 12x/arm) SUPERSET W/
5. Rope Tricep Extension (3 sets of 12x)

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OUTFITS
(mon)
hoodie: gymshark training cropped hoodie (dark green)
sports bra: gymshark ruched training sports bra (dark green)
leggings: gymshark adapt camo seamless leggings (dark green)
(tues)
sports bra: AYBL camo seamless sports bra (grey)
leggings: AYBL camo seamless leggings (grey)
(thurs)
top: gymshark vital seamless long sleeve crop top (smokey grey marl)
leggings:gymshark adapt marl seamless leggings (black)
(fri)
sports bra: lululemon flow Y bra
leggings: don’t remember but its from lululemon
(sat – code JOH25 will save you 25% off from https://boandtee.com/ )
sports bra: boandtee strive (green)
shorts: boandtee active (green)

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MUSIC
Music by Tim White – This Is Love – https://thmatc.co/?l=20B8024F
Music by Nico Anuch – Saturn Sunset – https://thmatc.co/?l=1B3A0C24

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