WEEK OF WORKOUTS | My 4-Day Gym Split + Workout Routine!

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HI FRIENDS! Welcome to another week of workouts where I’ll be walking you through + explaining what I did in the gym. Every week looks different, but generally I stick to a 4-day split with 2 upper and 2 lower body days. My goal this week was to have time efficient but still effective workouts, so if that’s up your alley, please take these with you to try! Hope you enjoy the video 🙂

THE WORKOUTS *screenshot for future reference*

MONDAY (LEGS)

» back squats (4×10-12)
» front squats (4×6-8)

» DB RDLs (4×15)
» b stance squats (4×10 per leg)

» SL leg extension (4×8-10 per leg)
» eccentric leg extension (4×8-10)

TUESDAY (CHEST + SHOULDERS)

» bench press (5×5)

» plate front raise to press (4×8)

» DB shoulder press (4×10)
» upright rows (4×10-12)

» lateral raises (3×10 per arm)

» alt. Incline DB bench press (4×20)
» concentration curls (4×15 per arm)

WEDNESDAY (CARDIO + BACK)

» stairmaster + read for 35 mins (lvl 7-8)

» chest-supported machine rows (4×10 per side)

» preacher curls (4×10-12)
» bent-over plate rows (4×15)

» seated cable narrow row (4×10)

» isometric bicep curls *sitting on med ball*
(4 x 10 left, 10 right)
» hammer curls (4×10-12)

THURSDAY (VOLLEYBALL) *not shown*

FRIDAY (REST DAY) *not shown*

SATURDAY (GLUTE-FOCUSED LEGS)

» weighted back extension (4×15)
» bulgarian split squats (4×10 per leg)

» leg press (4-5 x 10 wide stance, 10 narrow)

» barbell hip thrusts (4×10)

» glute med. kickbacks (4×10)

» kettlebell swings (4×15)
» reverse lunges (4×20)

SUNDAY (VOLLEYBALL) *not shown*

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THANK YOU FOR WATCHING!
I love you all so much!
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FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? — Canon G7X Mark II
❏ What do I use to edit? — Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? — 24 (when this video was posted)
❏ What school did I go to? — San Jose State University (class of 2020 baby!)
❏ What did I major in? — Business Marketing

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MUSIC:
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FTC: This video is not sponsored.

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Email: sanfrankrisco@gmail.com