WEEK OF WORKOUTS | 4-Day Split for BEGINNERS to be CONFIDENT in the Gym!

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HI FRIENDS!! Welcome to a beginner friendly WEEK OF WORKOUTS! I wrote out these 4 workouts to be done in a gym, but with minimal equipment so you can try these with confidence. Hope you enjoy and let me know if you want more like this! Check out my IG (@sanfrankrisco) for more workout inspo :')

MORE WEEK OF WORKOUTS:    • WEEK OF WORKOUTS »  

PUSH (chest, shoulders, triceps)
» pushups (3x8-10 ss w/...)
» deadbugs (3x20)
» seated military press (4x6-10)
» dumbbell chest press (4x6-10)
» db lateral raises (3x10 ss w/...)
» rainbows (3x10)
» cable rope face pulls (4x10)
» cable rope pushdowns (4x10)

LEGS (quads, hammies, glutes)
» heel elevated goblet squat (4x10 w/ weight ss w/...)
» heel elevated goblet squat (4x10 w/ bodyweight)
» dumbbell RDLs (4x10)
» suitcase squat to reverse lunge (4x10)
» curtsy lunge to unilateral front squat (4x10 per leg)
» db glute bridge (4x10 weighted ss w/...)10 body)
» db glute bridge (4x10 bodyweight)

PULL (back, biceps)
» assisted pull-ups (3x8-10)
» bent over wide dumbbell row (4x12 ss w/...)
» dumbbell bicep curls (4x10)
» lat pulldown (4x10)
» renegade rows or alt bent over narrow grip row (4x8 per side ss w/...)
» db lying lat pullover (4x10)
» hammer curls (3x10)

FULL BODY (functional circuit training)

4 ROUNDS
» dumbbell swings (15)
» reverse lunge + press (10)
» speed skaters (20)

4 ROUNDS
» chest press + leg lifts (10)
» bear hold walk outs (15)
» skull crusher to dumbbell chest fly (10)

» burpee to sit-up ladder (1 burpee, 9 sit-ups.... 9 burpees, 1 sit-up)

0:00 - Intro
1:50 - Push Day
8:25 - Leg Day
14:06 - Pull Day
20:15 - Full Body
24:39 - Outro

THANK YOU FOR WATCHING!
I love you all so much!
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FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? — Sony ZV-1, Canon G7X Mark II
❏ What do I use to edit? — Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? — 25 (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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FOLLOW ME:
➫ Instagram: sanfrankrisco
➫ TikTok: sanfrankrisco
➫ Twitter: sanfrankrisco
➫ Snapchat: krissswashere
➫ Spotify: krissswashere
➫ Soundcloud: sanfrankrisco

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MUSIC:
https://www.epidemicsound.com/referra...

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FTC: This video is not sponsored.

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