Weekly Training Routine 4Day PowerBuilding Trying Pilates and Adult Gymnastics

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=_iIm1EPTopk

Here is a FULL Week of Workouts following (my personal favourite) 4-Day Workout Split, alternating between Lower and Upper Body days to build a Strong and Muscular Physique :) • 2:15 - Day 1: Glutes and Quads • Back Squats • Alternative: Leg Press • Barbell Hip thrusts / 3 sets of 10-12 • DB Reverse Lunges / 3 sets of 8-10 per leg • Leg Extensions / 3 sets of 8-12 • Calf Raises / 3 sets of 12-20 • 8:15 - Day 2: Upper Body A • Rear Delt Flies (priming) / 3 sets of 10-12 reps • Bench Press / 1x8-10, 1x6-8, 3 sets of 5-8 reps • Barbell Bent Over Rows / 3 sets of 8-10 • Z Press / 3 Sets of 8-10 • Lat Pulldowns / 3 sets of 8-12 • Cable Bicep Curls / 3 sets of 10-12 • Cable Overhead Tricep Extensions / 3 sets of 12-15 • Cable Crunches / 3 sets of 12-15 • 16:02 - Day 3: Glutes and Hamstrings • Deadlifts (sumo or conventional) / 3 sets of 5-8 reps (working weight) • Leg Press (high stance, slightly wider than shoulder width) / 3 sets of 8-12 reps • Bulgarian Split Squats / 3 sets of 8-10 reps • Seated Leg Curls / 3 sets of 8-12 reps • Hanging Leg Raises / 3 sets of 12-20 • 22:05 - Day 4: Upper Body B (Back and Shoulders focused) • Pull-ups / 3xamrap • Seated Shoulder Press / 3-4 sets of 8-10 reps • Chest Supported Row / 3 sets of 8-10 • Lateral Raises / 3 sets of 8-12 reps • Db Hammer Curls / 3 sets of 8-12 • Rear Delt Flies (weighted) / 3 sets of 12-20 • Ab wheel Rollouts / 3xamrap • DISCLAIMER: We could all follow the same Workout split and eat the same foods but would STILL look differently based off of personal genetics, and history in the gym/working out. I like to share my workouts for inspiration purposes because I know as a 16-year old starting out in the gym this is exactly the kind of videos I was looking for and benefited most from :) Please don’t attempt the Barbell Squat, Bench, or Deadlift if you never have before and don’t ever be afraid to ask a Personal Trainer at your gym for some help because that is what we love to do :) • FOLLOW ME: https://www.instagram.com/alyssa.heal... • Gymshark Referral Link: https://gymshark.mention-me.com/m/ol/...

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