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Gilly
@gilly
Current weekly regimen 💪🏻🥵 Strength Training 6 days a week Spin class 4x per week Hot yoga 2x per week Strength training rotation 👇
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Gilly
@gilly
Day 1 - Chest day 1. Bench press 2. Incline bench 3. Decline cable press 4. Incline cable press 5. Incline bench press 6. Chest fly
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Gilly
@gilly
Day 2 - Back Day 1. Bent over rows (barbell) 2. Seated rows 3. Lat pulldowns 4. Cable (lawn mower) pulls 5. Cable face pulls 6. Bent over single arm dumbbell pulls 7. Back flies
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Gilly
@gilly
Day 3 - Leg Day 1. Heavy focus on squats 2. Leg press 3. Glute bridges 4. Weighted glute kickbacks 5. Inner/outer thighs
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Gilly
@gilly
Day 4 - Shoulders and Arms 1. Barbell shoulder press (recent favorite) 2. Barbell curl 3. Seated incline dumb bell curls 4. Seated isolated curls 5. Tricep cable pushdown 6. Tricep cable overheads 7. Cable curls (Back to day 1)
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chris 🤘🏻
@ckurdziel.eth
How did you come up with this organization for the workouts and the timing? My strength regimen is primarily bodyweight (squats, pull ups, pushups, rows, etc) and cardio is rowing/jump rope but still struggling how to organize things over 6 days for max effect/recovery.
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Gilly
@gilly
Ive been increasing intensity over the years. Trial & error with what workouts work best 4 lifting. I will also decrease weight or do a 20 min spin if I don’t feel fully energized I credit my recovery a lot to my diet and supplement. This is still roughly my supplement program https://warpcast.com/gilly/0xc554dac8
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