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My updated workout split 🫶🏻

00:00 Intro
00:41 Monday: Glutes & Hamstrings
05:18 Tuesday: Pull (Back & Biceps)
09:57 Wednesday: Push (Chest, Shoulders & Triceps)
13:28 Today's Sponsor
14:38 Thursday: Rest Day (Mobility)
14:53 Friday: Quads & Calves
18:25 Saturday: Cardio & Abs
21:06 Sunday: Active Rest Day


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Workout Split Details:

Day 1: Glutes & Hamstrings
1. Superset:
KAS Glute Bridge (4x8-10) OR B-Stance Hip Thrusts (4x8-10/leg)
Hip Thrusts (4x8-10)
2. Low Platform Split Squats (4x 10-12/leg)
3. Dumbbell RDLs (4x10-12)
4. Cable Kickbacks (4x10-12/leg)
5. Hamstring Curls (4x8-10)

Day 2: Back & Biceps
1. Pull-Ups (2x until failure)
2. Banded Pull-Ups (2x until failure)
3. Wide Grip Pulldowns (4x8-10)
4. Seated Close Grip Rows (4x8-10)
5. Single Arm Rear Delt Fly (4x8-10/arm)
6. Back-Focused Hyperextensions (4x10-12)
7. Dumbbell Bicep Curls (4x8-10)

Finisher Stairmaster: Medium speed for 15 minutes

Day 3: Chest, Shoulders & Triceps
1. Dumbbell Incline Press (4x6-8)
2. Dumbbell Shoulder Press (4x6-8)
3. Cable Chest Flys (4x10-12)
4. Cable or Straight Bar Tricep Pushdowns (4x10-12)
5. Push-Ups (3x until failure)

Finisher Sprints (repeat circuit for 10 minutes):
15sec sprint
30sec fast walk
30sec rest

Day 4: Rest Day

Day 5: Quads & Calves
1. Superset:
Smith Heel Elevated Smith Squats (4x10-12)
Bodyweight Heel Elevated Smith Squats (4x10)
2. Dumbbell Reverse Lunges (4x10-12/leg)
3. Lying Leg Press (4x8-10)
4. Quad Extensions (4x8-10)
5. Calf Raises (4x10-12)

Day 6: Cardio & Abs
10-15mins Stairmaster Circuit:
2mins (hands on the handles)
1min (hands off the handles)
Repeat until time is up

1. Superset:
Supported Kick-Outs (4x18-20)
V-Ups (4x10)

2. Superset:
Sit-Up Dumbbell Press (4x10)
Burpees (4x10)

3. Hanging Knee Tucks (4x8-10)

Day 7: Active Rest Day
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TikTok - dianaconforti (https://www.tiktok.com/@dianaconforti...)

Big thank you to Ace Performance Gym for providing us with the best space to workout! You can see more from them over on their Instagram: https://www.instagram.com/aceperforma...