GYM WORKOUTS
You will find all of your gym workouts here. You can follow these workouts in order, or pick & choose. I recommend following them in order & scheduling 2 rest days per week. Most of these workouts will last 45-60 minutes. Make sure you are stretching before & after your workouts. Be social with me on Instagram, use #dailyburnout & tag me in your gym selfies/videos! I want to see you killing it!
WEEK 1:
#1 HAMSTRINGS & GLUTES
1. Adductor Machine | 3 sets x 12-15 reps
Light- Medium Weight REST TIME: 30 seconds
2. Romanian Deadlift | 3 sets x 12 reps
Light Weight REST TIME: 60 seconds
3. Good Morning | 3 sets x 10-12 reps
Light Weight REST TIME: 60 seconds
4. Dumbbell Hip Thrust | 3 sets x 20 reps
Light- Medium Weight REST TIME: 60 seconds
5. Dumbbell RDL | 3 sets x 12-15 reps
Medium Weight REST TIME: 60 seconds
6. Hamstring Curl (Seated or Lying) | 3 sets x 12-15 reps
Medium Weight SUPERSET Jump Squats 20 sec REST TIME: 60 seconds
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#DAILYBURNOUT TAG @dianevanessafitness after your workout
#2 BACK & BICEPS
1. Chin Ups | 3 sets x 10 reps
Assisted if needed REST TIME: 60 seconds
2. Wide Grip Pull Down | 3 sets x 12-15 reps
Moderate Weight REST TIME: 30-60 sec
3. Underhand Lat Pull Down | 3 sets x 12 reps
Moderate Weight REST TIME: 30-60 seconds
4. Cable Curls | 3 sets x 12 reps
Lighter Weight (2 sec squeeze) REST TIME: 30 seconds
5. Rope Pull Down | 3 sets x 12-15 reps
Moderate Weight REST TIME: 30 seconds
6. Alternating Bicep Curls | 3 sets x 15 each
Light-Moderate Weight REST TIME: 30 seconds
7. Bent Over Back Fly | 3 sets x 15 reps
Light Weight REST TIME: 30 seconds
#DAILYBURNOUT TAG @dianevanessafitness after your workout
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#3 Arms & Abs
1. Tricep Dips | 3 sets x 12-15 reps
Assisted if needed REST TIME: 30 seconds
2. Lying Skull Crushers | 3 sets x 12-15 reps
Light Weight REST TIME: 30 seconds
3. Dumbbell Chest Fly | 3 sets x 12-15 reps
Light Weight REST TIME: 30 seconds
4. Single DB Tricep Extension | 3 sets x 12 reps
Moderate Weight REST TIME: 30 seconds
5. Cable Tricep Extension | 3 sets x 12-15 reps
Moderate Weight REST TIME: 30 seconds
6. Cable Chest Fly | 3 sets x 12 reps
Lighter Weight REST TIME: 30 seconds
7. Tricep Dips | 12-15 reps
Assisted if needed REST TIME: 30 seconds
#DAILYBURNOUT TAG @dianevanessafitness after your workout
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#4 Quads & Glutes
1. Adductor Machine| 3 sets x 20 reps
Light-Moderate Weight REST TIME: 1 min
2. Barbell Glute Bridge | 3 sets x 10-12 reps
Challenging Weight REST TIME: 1 min
3. Reverse Lunges | 3 sets x 8-10 each
Light Weight REST TIME: 1 min
4. Single-Leg Leg Press | 3 sets x 12 each
Moderate Weight REST TIME: 10-30 seconds
5. Leg Extension | 3 sets x 12-15 reps
Moderate Weight REST TIME: 30-60 seconds
6. Step Up | 3 sets x 12 reps
Lighter Weight REST TIME: 30 seconds
7. Single Hip Thrust | 8-10 each
Body Weight (1 sec pause) REST TIME: 1 min
#DAILYBURNOUT TAG @dianevanessafitness after your workout
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#5 Shoulder & Booty
1. Overhead Press| 3 sets x 10 reps
45 lbs (Barbell) REST TIME: 1 min
2. Upright Row | 3 sets x 10 reps
45 lbs (Barbell) REST TIME: 1 min
3. Lateral Raises | 3 sets x 12-15 each
Light Weight REST TIME: 1 min
4. Arnold Press | 3 sets x 15 reps
Moderate Weight REST TIME: 1 min
5. Froggy Thrust | 3 sets x 20 reps
Heavier Weight REST TIME: 30-60 seconds
6. Front Raises | 3 sets x 12-15 each
Lighter Weight REST TIME: 30 seconds
7. Single Hip Thrust | 12 each
Moderate Weight (1 sec pause) REST TIME: 1 min
8. Plank Shoulder Taps | 60 seconds
Body Weight REST TIME: 30 seconds
#DAILYBURNOUT TAG @dianevanessafitness after your workout
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WEEK 2:
#1 HAMSTRINGS & GLUTES
1. Adductor Machine | 4 sets x 20 reps
Medium-Heavy Weight REST TIME: 1 min
2. Romanian Deadlift | 4 sets x 12 reps
Medium Weight REST TIME: 60 seconds
3. Reverse Lunge | 4 sets x 10-12 each
Light Weight REST TIME: 60 seconds
4. Barbell Hip Thrust | 4 sets x 12 reps
Light- Medium Weight REST TIME: 60 seconds
5. Dumbbell RDL | 3 sets x 12-15 reps
Medium Weight REST TIME: 60 seconds
6. Hamstring Curl (Seated or Lying) | 3 sets x 12-15 reps
Medium Weight SUPERSET Jump Squats 20 sec REST TIME: 60 seconds
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