WEEK OF WORKOUTS | my current 5 day split for strength & growth focused goals *mic'd up* скачать в хорошем качестве

WEEK OF WORKOUTS | my current 5 day split for strength & growth focused goals *mic'd up*

hi friends, welcome back to the channel. i missed you guys. I apologize for not uploading a video in months... life got busy BUTTTT I'm back today to share with you guys my updated week of workouts. I am currently following a 5-day gym split centered around powerlifting, and growing the booty of course. If this video helped you, please don’t forget to press LIKE & SUBSCRIBE so you can support me and my channel 💛 full workouts below: superset: perform 2 exercises back to back with no rest in between PUSH (chest, shoulders, triceps) » dumbbell chest press (4 x 10) » dumbbell shoulder press (4 x 8-10) » incline chest press (3 x 12 superset with/...) » single arm tricep kickback (3 x 12) » cable tricep extension (3 x 12 superset with/...) » plate upright row (3 x 12) » chest fly (3 x 15) LEGS » barbell squats (4 x 8, 6, 5, 2) » barbell rdl (4 x 8-10) » bulgarian split squat (3 x 12 superset with/...) » seated abductors (3 x 30) » lying leg curl (3 x 12 w/ 3 sec ecc.) PULL (back, biceps) » sumo deadlift (4 x 5) » wide grip lat pulldown (4 x 10) » single-arm dumbbell row (3 x 10 superset with/...) » alt. hammer curl (3 x 10) » face pulls (4 x 10) LEGS » hip thrust (4 x 10) » barbell reverse lunges (4 x 10) » leg press (3 x 12 superset with/...) » glute-biased step ups (3 x 12) » abductor machine (3 x 15 w/ pulse) FULL BODY » barbell front squat (4 x 8) » sumo dumbbell squat (4 x 12 superset with/...) » single-leg hip thrust (4 x 12) » eccentric pull-ups (3 x AMRAP superset with/...) » bent over reverse fly (3 x 15) CORE CIRCUIT (3 rounds) 1. deadbug (15 per side) 2. double leg lifts (20) 3. plank up and down (10) 4. side plank toe taps (15 per side) 5. weighted crunches (20) ► FITNESS & HEALTH COACHING We offer 1 on 1 online fitness & health coaching to help you reach your goals faster. If this is something you are interested in, apply for a free consultation call using this link: https://juliaohfitness.typeform.com/t... ► SOCIALS Instagram   / fitness_joh   Tik Tok @fitness_joh Business Inquiries juliaoh.fitness@gmail.com ► MUSIC Music by Hunt Club - Getaway - https://thmatc.co/?l=AC8B06A8 Music by MYSM - Clearly - https://thmatc.co/?l=B3FFFA43