Скачать или смотреть FULL WEEK OF WORKOUTS | 5-Day Workout Split

‪@gymshark‬ is having their second biggest sale of the year this Thursday June 27th at 8am PST | 9am MST | 11am EST | 4pm BST!

The entire Gymshark website will be up to 60% off and code "DIANA" gets you an EXTRA 10% off on top of the sale 🫶🏻

To get more information on this sale, you can access the FAQ page with this link: https://central.gymshark.com/article/...
_________________
Here are all the workout details along with the outfit details for each day of the week:

Chapters:
00:00-1:04 Intro
1:05-2:07 Announcement
2:08-7:53 Monday: Glutes + Hamstrings
7:54-13:38 Tuesday: Pull (Back + Biceps)
13:39-18:52 Wednesday: Push (Chest, Shoulders + Triceps)
18:53-19:22 Thursday: Rest Day
19:23-22:40 Friday: Quads-Focused + Calves
22:41-26:36 Saturday: Cardio + Abs
26:37-27:19 Active Rest Day
27:20-27:40 Outro

MONDAY: GLUTES + HAMSTRINGS
1. Superset:
KAS Glute Bridge (4x8-10)
Hip Thrusts (4x8-10)
2. Split Squats (4x10-12/leg)
3. RDLs (4x10-12)
4. Kickbacks (4x10-12/leg)

Outfit Details:
Adapt Safari Leggings in Archive Brown/Burnt Yellow (size small)
Vital Seamless 2.0 Long Sleeve Crop Top in Penny Brown (size small)
Phys Ed Logo Hoodie in light grey marl (size medium)

TUESDAY: PULL DAY (BACK + BICEPS) AND STAIRMASTER
1. Pull-Ups and/or Banded Pull-Ups (2x until failure)
2. Wide Grip Pulldowns (4x 8-10)
3. Single Arm Rows (4x8-10/arm)
4. Bicep Curls (4x-8-10)
5. Cable Curls (4x8-10)
6. Back extensions (4x8-10)

15-20min Stairmaster Routine:
2 minutes (hands resting on the handles)
2 minutes (hands off the handles)
*Repeat until the 15-20mins are up*

Outfit Details:
Minimal Sports Bra in White (size small)
Vital Seamless 2.0 Leggings in Cobalt Purple Marl (size small)
Vital Seamless 2.0 Light Long Sleeve Top in Cobalt Purple Marl (size small)

WEDNESDAY: PUSH DAY (CHEST, SHOULDERS + TRICEPS) AND TREADMILL
1. Incline Dumbbell Press (4x6-8)
2. Cable chest flys (4x8-10)
3. Dumbbell Shoulder Press (4x6-8)
4. Lateral Raises (4x6-8)
5. Tricep Pushdowns (4x8-10)
6. Tricep Push-Ups (2x until failure)
*Finish with 10mins of speed walking*

Outfit Details:
Vital Seamless 2.0 Crop Top in Black Marl (size small)
Adapt Safari Tight Shorts in Black/Asphalt Grey (size small)
Pumper Pants in Natural Sage Green (size x-small)

THURSDAY: REST DAY
Outfit Details:
Phys Ed Graphic T-Shirt in Green (size small)
Phys Ed Logo Sweatpants in Light Grey Marl (size medium)

FRIDAY: QUADS-FOCUSED + CALVES
1. Superset:
Smith Machine Goblet Squats (4x10-12)
Bodyweight Goblet Squats (4x10-12)
2. Reverse Lunges (4x10-12/leg)
3. Leg Press Droplet (4 sets):
Heaviest weight you can do (10 reps)
One weight lower (8 reps)
One weight lower (6 reps)
4. Calf raises (4x10-12)

Outfit Details:
Mesh Shorts in Black (size x-small)
Team GS Baby Tee in Black (size small)
Lifting Essentials Graphic Oversized Sweatshirt in White (size small)

SATURDAY: CARDIO + ABS
10-Minute Bike Routine:
30sec (Medium Speed)
15sec (High Speed)
45sec (Rest/Slow Speed)
*Repeat until the 10 minutes are up*

1. Superset:
V-Ups (10 reps)
Supported In/Out (20 reps)
Rest - 30 sec

2. Superset:
Kick-outs (10 reps)
Leg Raises (10 reps)
Rest - 30sec

3. Superset:
Mountain Climbers (30 reps)
Burpees (10 reps)
Rest - 60 sec
Repeat for 4 sets total

Outfit Details:
Double Up Sports Bra in White (size small)
Adapt Camo Seamless Ribbed Leggings in Midnight Blue/Ash Blue (size small)
GS Power Oversized T-Shirt in Bondi Teal (size small)

SUNDAY: ACTIVE REST DAY
Outfit Details:
Bandeau Sports Bra in White (size small)
Rest Day Sweats Shorts in Black Core Marl (size x-small)
_________________
Where to find me:
Instagram - dianaconforti.fit (https://instagram.com/dianaconforti.f...)
TikTok - dianaconforti (https://www.tiktok.com/@dianaconforti...)