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  • Gym Guide DEC JAN

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    Antonia Fiscutean
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    The document outlines a two week workout plan split into upper body and lower body days. The lower body plan for week 1 includes exercises like hip thrusts, hip abductions, deadlifts, and glute bridges performed for 3-4 sets of 10-20 reps. Week 2 lower body exercises include hip thrusts, bulgarian split squats, sumo deadlifts, and glute bridges. The upper body plan includes push exercises like bench press, incline press, and tricep extensions for week 1 and pull exercises such as rows, chin ups, and bicep curls for week 2. Each day ends with 20 minutes of cardio and 10 minutes of abs work.

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    Gym-Guide-DEC-JAN

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    The document outlines a two week workout plan split into upper body and lower body days. The lower body plan for week 1 includes exercises like hip thrusts, hip abductions, deadlifts, and glute bridges performed for 3-4 sets of 10-20 reps. Week 2 lower body exercises include hip thrusts, bulgarian split squats, sumo deadlifts, and glute bridges. The upper body plan includes push exercises like bench press, incline press, and tricep extensions for week 1 and pull exercises such as rows, chin ups, and bicep curls for week 2. Each day ends with 20 minutes of cardio and 10 minutes of abs work.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    16 views2 pages

    Gym Guide DEC JAN

    Uploaded by

    Antonia Fiscutean
    The document outlines a two week workout plan split into upper body and lower body days. The lower body plan for week 1 includes exercises like hip thrusts, hip abductions, deadlifts, and glute bridges performed for 3-4 sets of 10-20 reps. Week 2 lower body exercises include hip thrusts, bulgarian split squats, sumo deadlifts, and glute bridges. The upper body plan includes push exercises like bench press, incline press, and tricep extensions for week 1 and pull exercises such as rows, chin ups, and bicep curls for week 2. Each day ends with 20 minutes of cardio and 10 minutes of abs work.

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    © All Rights Reserved
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    of 2

    D EC + JAN

    Hamstrings
    & Glutes
    REST: 60s (per set);

    DAY-01

    Hip Thrusts | 15-10-5-5-20


    Hip Abduction | 10-10-10-10
    American Deadlift | 10-10-10-10 (dumbells);
    Cable Kickback | 10-10-10-10
    Glute Squeeze | 10-10-10-10 (dumbells);
    1 Leg Reverse Hypers | 10-10-10;

    DAY- 0 2

    Hip Thrusts | 15-10-5-5-20


    Bulgarian Split Squat | 10-10-10-10
    Sumo Deadlift | 10-10-10-10 (dumbells);
    Frog Reverse Hypers | 10-10-10;
    Banded Side Walk | 3 x Faliure
    Banded Hip Abduction | 3 x Faliure

    DAY- 0 3

    Barbell Front Squat | 12-10-8


    Barbell Back Squat | 8-8-8
    Hack Press | 10-10-10-10
    Glute Bridges| 15-10-5-5-20
    D EC +JAN

    Upper
    Body
    REST: 60s (per set);

    DAY- 01 - PU S H

    Bench Press | 4 sets x Failure


    Incline Barbell Press | 4 sets x Failure
    Pectoral Fly-Machine | 10-10-8-8
    Cable Upright Rows | 10-10-10-10
    Overhead Barbell Press | 10-10-10-10 (dumbells);
    Lateral to Frontal Raise | 10-10-10;
    Around the World| 10-10-10;
    Ovearhead Dumbell Extention | 10-10-10;
    Tricep Pushdown| 10-10-10;

    DAY- 0 2 - PU LL

    Barbell Row| 10-10-8-8


    T-Bar Row | 10-10-8-8
    Neutral Chin-ups | 4 sets x Failure
    Rear Delt Fly| 10-10-10;
    Face Pulls| 12-10-8-8
    Lat Pulldown | 10-10-10-10 (dumbells);
    Alternating Bicep Curl | 12-10-10;
    Incline Hammer Curl| 10-8-8;

    20 M IN C A R D IO | 10 MI N A B S

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