30 Minute Strength Training Program for Women | LEAN GAINS DAY 9 скачать в хорошем качестве

30 Minute Strength Training Program for Women | LEAN GAINS DAY 9

Get ready to challenge your limits in this Lean Gains Day 9 full-body workout! We’re tackling supersets of strength moves in a descending time scheme designed to build muscle, strength, and power—one rep at a time. #leangains #strengthtrainingforwomen #garagefitnessgirl _______________________________________________________________ W O R K O U T Complete the superset (pair of movements) as follows: Set 1: 40 secs work/20 secs rest Set 2: 35 secs work/20 secs rest Set 3: 25 secs work/ *30 seconds rest between supersets I used a bench + a  set of 6kg/12 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs, 17.5kg/38.5 lbs + 20kg/ 45 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. _______________________________________________________________ Superset 1 - Set 1 1️⃣Sumo Deadlift | 10kg/22 lbs 1️⃣Push Jerk | 6kg/12 lbs . Set 2 1️⃣Sumo Deadlift | 12.5kg/27.5 lbs 1️⃣Push Jerk | 8kg/17.5 lbs . Set 3 1️⃣Sumo Deadlift | 15kg/32 lbs 1️⃣Push Jerk | 10kg/22 lbs . Superset 2 - Set 1 2️⃣Heels Elevated Goblet Squat | 15kg/32 lbs 2️⃣Alt Reverse Fly | 6kg/12 lbs . Set 2 2️⃣Heels Elevated Goblet Squat | 17.5kg/38.5 lbs 2️⃣Alt Reverse Fly | 6kg/12 lbs . Set 3 2️⃣Heels Elevated Goblet Squat | 20kg/ 45 lbs 2️⃣Alt Reverse Fly | 6kg/12 lbs . Superset 3 - Set 1 3️⃣Chest Fly | 6kg/12 lbs 3️⃣Step Ups with knee Drive | 10kg/22 lbs . Set 2 3️⃣Chest Fly | 6kg/12 lbs 3️⃣Step Ups with knee Drive | 10kg/22 lbs . Set 3 3️⃣Chest Fly | 8kg/17.5 lbs 3️⃣Step Ups with knee Drive | 12.5kg/27.5 lbs . Superset 4 - Set 1 4️⃣Wall Sit Alt Bicep Curl | 6kg/12 lbs 4️⃣Heels Elevated Glute Bridge | 15kg/32 lbs . Set 2 4️⃣Wall Sit Alt Bicep Curl | 6kg/12 lbs 4️⃣Heels Elevated Glute Bridge | 17.5kg/38.5 lbs . Set 3 4️⃣Wall Sit Alt Bicep Curl | 8kg/17.5 lbs 4️⃣Heels Elevated Glute Bridge | 20kg/ 45 lbs . Get Ready for Workout Finisher 1️⃣DB Swing | 12.5kg/27.5 lbs 2️⃣Plank DB Pull Through | 12.5kg/27.5 lbs 3️⃣SA Devils Press | 12.5kg/27.5 lbs *Workout Complete 🔥264 Calories _______________________________________________________________ L E A N G A I N S: Your 6-Week Strength & Muscle-Building Program Welcome to Lean Gains, a 6-week, 3-day-per-week strength and muscle-building program designed to help you get lean, strong, and confident. This series uses a pyramid and reverse pyramid training format to challenge your muscles and push your limits. How It Works: •In the pyramid format, you’ll aim to increase the weight as the work time decreases, focusing on quality over quantity. •Good form is key—prioritize controlled, effective movements over lifting too heavy with bad form. Recommended Schedule: To maximize recovery and results, perform workouts on alternate days, such as Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. For Best Results: Walk daily: Incorporate 30 minutes of walking at a time that suits you to boost recovery and overall health. Track your protein intake: Protein is essential for building lean muscle—make it a priority in your diet. Measure your progress: Record the weights and reps for each exercise. Tracking is the key to improving strength over time. Above all, enjoy the process, have fun, and celebrate every step of your strength-building journey! Let’s get to work! _________________________________________________________ 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this daily strength training workout at home make sure to hit subscribe and tick the notification bell so you never miss another full body muscle building workout at home or full body workout at home for muscle gain    / @garagefitnessgirllifts   New Videos every: Monday, Wednesday & Friday Subscriber Count:9277 D I S C L A I M E R This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk Thank You For Following Along Penny xo