A Week of Working Out with Amaya

As promised, I am going to take you guys into what a week of my workouts looks like. I am pretty consistent with my exercises for 6-8 weeks minimum, so it is easy to share what I am doing.  This will include a mix of weight training, lifting, and cardio. 

    

    

    Let's get straight into it! If you did not look at my previous post about why it is important to get in physical activity on a daily basis, please go check it out before you continue. I am going to list below everything I do for a 4-day split. If you are not familiar with splits, it is simply the way that you break up the muscles you will work out day by day. 

Day 1: Glute and Quads

 - Hip thrusts (4 sets of 12 reps)

- Goblet squats (4 sets of 10 reps)

- Leg Extensions (4 sets of 12 reps)

- Glute medias kickbacks (4 sets of 10 reps)

- Weighted calf raises (4 sets of 15 reps)

Day 2: Back and Biceps (aka: Pull Day)

- Wide lat pull down (4 sets of 12 reps)

- Cable machine rows (3 sets of 12 reps)

- Hyperextensions (3 sets of 15 reps)

- Waiter curls (3 sets of 10 reps)

- Bicep curls (3 sets of 10 reps)

Day 3: Glute and Hamstrings 

- Romanian deadlift (RDL) (4 sets of 12 reps)

-Sumo squats (4 sets of 12 reps)

- Hyperextensions (4 sets of 15 reps)

- Lying hamstring curls (3 sets of 12 reps)

- Weighted calf raises (3 sets of 12 reps)

Day 4: Chest, Shoulders, and Triceps (aka Push Day)

-  Dumbell bench press (3 sets of 15 reps)

- Dumbell overhead shoulder press (3 sets of 15 reps)

- Incline dumbell chest press (3 sets of 10 reps)

- Lateral raises (3 sets of 12 reps)

- Around the world (3 sets of 10 reps)

- Overhead tricep extensions (3 sets of 12 reps)

- Tricep extensions (3 sets of 12 reps)

Days 1-3 are ended with cardio. Days 1 and 3 are ended with 15 minutes on the treadmill. 5 minutes of speed walking at speed 3.0mph followed by 10 minutes of sprint intervals. 30 seconds on, 30 seconds off. Day 2 ends with 15 minutes on the stair master machine at a speed of 4.0mph (or level 4).

Disclaimer: All exercises listed above are with weights. Use the weights that are appropriate for your strength level. Please consult with your physician prior to beginning these workouts. Amaya's Adventures is not responsible for any injuries that you may receive. 

See you all in the next post! - Amaya's Adventures!