WEEK OF WORKOUTS | My 4-Day Gym Split + Workout Routine!
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- Опубліковано 25 вер 2024
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HI FRIENDS! Welcome to another week of workouts where I'll be walking you through + explaining what I did in the gym. Every week looks different, but generally I stick to a 4-day split with 2 upper and 2 lower body days. My goal this week was to have time efficient but still effective workouts, so if that's up your alley, please take these with you to try! Hope you enjoy the video :)
THE WORKOUTS screenshot for future reference
MONDAY (LEGS)
» back squats (4x10-12)
» front squats (4x6-8)
» DB RDLs (4x15)
» b stance squats (4x10 per leg)
» SL leg extension (4x8-10 per leg)
» eccentric leg extension (4x8-10)
TUESDAY (CHEST + SHOULDERS)
» bench press (5x5)
» plate front raise to press (4x8)
» DB shoulder press (4x10)
» upright rows (4x10-12)
» lateral raises (3x10 per arm)
» alt. Incline DB bench press (4x20)
» concentration curls (4x15 per arm)
WEDNESDAY (CARDIO + BACK)
» stairmaster + read for 35 mins (lvl 7-8)
» chest-supported machine rows (4x10 per side)
» preacher curls (4x10-12)
» bent-over plate rows (4x15)
» seated cable narrow row (4x10)
» isometric bicep curls sitting on med ball
(4 x 10 left, 10 right)
» hammer curls (4x10-12)
THURSDAY (VOLLEYBALL) not shown
FRIDAY (REST DAY) not shown
SATURDAY (GLUTE-FOCUSED LEGS)
» weighted back extension (4x15)
» bulgarian split squats (4x10 per leg)
» leg press (4-5 x 10 wide stance, 10 narrow)
» barbell hip thrusts (4x10)
» glute med. kickbacks (4x10)
» kettlebell swings (4x15)
» reverse lunges (4x20)
SUNDAY (VOLLEYBALL) not shown
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THANK YOU FOR WATCHING!
I love you all so much!
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FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? - Canon G7X Mark II
❏ What do I use to edit? - Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? - 24 (when this video was posted)
❏ What school did I go to? - San Jose State University (class of 2020 baby!)
❏ What did I major in? - Business Marketing
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literally plssss never stop making these videos! they're the reason i got into the gym and how i know wtf im even doing!! much love to you!
This is a huge motivation, I've been going to the gym but I wanted to try doing without a trainer, and this is really helpful for when I start working out by myself. Thank you for this!
I really like this video. It doesn’t have that pretentious feel other workout routine videos have. You can tell you’ve put a lot of thought into why you go about your routine. And talking about positioning.
This is so good! I'm currently doing full body workouts since I'm not able to go to the gym as often but when I do I'll be incorporating your upper body and lower body supersets into my workouts! Thanks Kris! xx
This is encouraging me to go back to the gym. I’ve been doing home workouts but I miss the equipment
would love a little life update video! graduated college around the same time as you and would be interested in seeing how everything has gone for your post grad, entering the "adult" world, etc!
I'll nvr get tired of ur intro and week of workouts mannn omg love you kris!! ❤❤❤❤
this is what i needed to get back on track!!! i’ve been so unmotivated
Did this workout today and DAMNNNNN LEGS LOVED IT
Week if workouts are the besttttt
I think you should do a gym hair style video because all these hair dos were so good and also looked like they protected your hair ?!! ❤️❤️
Love your video so much! l'm going to study in the states next year! Thank you for your video!
I'm always so inspired by you. Love your workout videos :) you're so beautiful and strong!
Your videos make me happy :)
I started with 3-4 days and aiming to start 6 days in June!! I’m getting stronger and more consistent. Gym, Swimming, & Walking, Getting back into weightlifting, abs & push-ups, I try to copy The Rock’s workout plan.
The perfect video I’ve been looking up on here! Thank you Really helpful, I’ve been a gym goer but always lost chooses to work with dumbbells in the corner because don’t know what step by step set I would do!
Thanks, Kris! Fav video series of yours other than vlogs :) Great inspo
love the vid and i can see that you make your fitness a healthy part of your life instead of the center of your life :) just a little info because ik it’s easy to have misinformation:
- using dumbbells for warming up the rotator cuffs only activates your front delt. id recommend using a cable machine instead
- in the same way, when you sit up and push the weight outwards (with the exercise you did supersetting bench press) this again only activates front delt
- lastly, it is nearly impossible to isolate the hamstrings/glutes while squatting regardless of foot position. often putting your feet too high will only result in the bending of the spine and ultimately lower back pain. id recommend focusing on your leg curls and deadlifts for hams and glutes
nonetheless, your content is inspiring and i hope to see more content ! :)
Loved this! Thanks for sharing your lifts
My way of getting through a stairmaster workout is to watch your videos
Love seeing these! You’re the reason I started lifting :)
Congratz on the 35 x 2 plates!
The burn on the preacher curls is probably your biceps tendon screaming for his life :D
Any tips for a 15 years old girl how’s trying to be as healthy and happy as possible ??🤓
Learn about nutririon!!
@@Angie2Pink ok 👌 any more tips,?
@@Malak__ha113 don't gossip, be true to yourself, learn to know yourself. Journal, try new things, read a lot about anything. You need to understand who you are! Focus on yourself and be a good person you are proud of, no matter what
@@Angie2Pink thank you so much 💖🤓
you can do anything you put your mind to
Do you know why it’s hard to get rid lower belly fat? What are some changes I should do? I feel like it’s stubborn though I do see some slight changes.
You can’t spot-reduce fat, so you won’t be able to remove fat from a certain part of your body without reducing fat overall.
Good job, Hui
Yes, workouts and yes, kindle! Lol
Omg I just finished verity! Are you team manuscript or team letter?
lol my mind also purposefully miscounts reps except I think I did more when in reality I missed like three reps
MORE VBALL CONTENT PLS!!
Great
I’ve been looking for good cardio/running shoes. What would you recommend??
Personally, I use Asics GT 1000 and highly recommend those. But obviously everyone has different foot types and choose one that feel most comfortable
*E X C E L L E N T* 👏😎
Do you play volleyball on a club team?
Ever thought of trying crossfit??
How tall is she??
Mi cariño 😍
You should use the machines instead and just do iso movements. Way less injury risk. Still great exercise
Second
Third
Place your faith on Jesus. Jesus died so that you can have everlasting life. Jesus is the way the truth and the life. No one gets to the Father but by him. Trust Jesus. Repent
Have a good day.
i want my wife to be this fit and consistent
You should just do legs days especially glutes exercises and eat a lot to gain 20kg then you would look a lot better
That’s rude as fuck 😂
Who are u to talk about someone's body