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

#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

#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

#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

#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

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

#DAILYBURNOUT TAG @dianevanessafitness after your workout

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