MY WEEKLY WORKOUT SPLIT ♡ // marissa dubois
In this video, I'm sharing my weekly workout split routine to help you take your fitness to another level! Whether you're a beginner or advanced, this workout plan will help you reach your fitness goals.
{In this workout block I am doing 7-10 workouts a day, which is much more than my normal workouts. Normally 4-5 movements are the status quo and completely sufficient to make the gains you're looking for.}
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WORKOUT DETAILS:
DAY 1 -
-barbell hip thrust pulses
-smith machine deficit reverse lunges
-cable glute kickback
-bridged hip abduction
-lying leg curl
-{Super Set - Burnout Set}-
-knee banded walking quarter side squat
-knee banded side squat
-knee banded monster walk
cardio
DAY 2 -
-machine lat pull down
-wide grip seated cable row
-dumbbell bench press
-standing barbell military press
-dumbbell lateral raise
-cable reverse fly
-tricep pushdown
-{Super Set}-
-single-leg leg lower
-flutter kicks
cardio
DAY 3 -
-box squat
-barbell deadlift
-barbell glute bridge
-single leg 45 degree hyperextensions
-leg extension
-plank
cardio
DAY 4 -
-cable shoulder press
-dumbbell upright row
-dumbbell incline bench press
-wide grip lat pulldown
-{Super Set}-
-V bar pulldown
-dumbbell alternating curls
-{Super Set}-
-hanging knee raises
-bicycle crunches
cardio
DAY 5 -
-barbell or machine 1 and 1/4 hip thrusts
-single leg press machine
-45 degree hyperextension (glute focused)
-leaning hip abduction
-single leg hamstring curl
-swoop cable kickback
-{Super Set - Burnout Set}-
-knee banded donkey kickback
-knee banded clams
cardio
CHAPTERS:
00:00 START
00:13 INTRO
02:00 DAY 1
05:03 DAY 2
07:54 DAY 3
10:38 DAY 4
13:35 DAY 5
16:06 OUTRO