My Current Workout Routine

Hi Everyone!

So this is a little later than expected, and my routine is going to be changing soon, but I will give you everything I have!

 P.S. I don't know the technical name of a lot of these.. I'm sorry, like I have said before, I am not a personal trainer so I don't really need to know! I'm sharing this because so many people have asked. I am absolutely open to someone telling me what they are if they can decipher what I'm saying LOL, but please don't be demeaning or it will just be deleted :) xoxo

Okay soooo!

Legs:

Two time per week- one with a quad focus, one with glutes/hammie focus!

For my quad focus day I typically do a combo of: 

-squats with a wider stance

-leg presses with wider footing, toes pointed out, feet toward bottom of platform

-squat and glut squeeze on the cable machine (I use the rope attachment for this)

-leg press machine jump squats with about 10-15 lbs (on the machine form, not the one where you can put the weights on manually)

-Hip abductor and adductor machines

-leg extension machine (for quad flexion)

For my Glute /hammie focus day:

-squats with  closer stance

-leg presses with closer footing, and feet as high as the can reach on platform

-deadlifts with bar

-deadlifts on the cable machine

-leg presses on the assisted pull up machine

-Hip thrusts on the leg extension machine

-smith machine squats from you knees so it isolates the glutes

Arms/ Back/chest:

Two times per week- I mix and match arms, back, and chest days but ill tell a little about how I usually pair them:

Biceps and chest:

-laying bicep curls

-bicep curls with bar

-flat, raised, and inverted bench presses

-dumbell chest press

-chest press machine

-chest pull machine (where you are pulling the two side of the machine together at about eye level)

-"hammer" hold bicep curls

Shoulders and tris:

-High pull, clean, press, rear press combo (from @bottlesandbarbells IG)

-cable machine face pulls

-high pulls

-lateral shoulder raises

-front shoulder raises

-tricep kickbacks

-tricep pull downs

-rear delt flys

-delt fly machine

-straight arm tricep pull downs

Back:

-lat pull dows (wide and close grip)

-rows

-lying rows

-bent over rows

-assisted pull ups

Cardio:

Typically before every lift I do 15-20 minutes of incline walking at anywhere for 3-4 speed at 15% incline!

Okay so I think this is everything! This have been my routine for a while! Like I said on IG a couple days ago I am diving back into BBG and I am super excited and motivated! So this is subject to change but I will keep you guys updated!

AGAIN: I am not a personal trainer, I took ideas from different places and threw them together.. It works for me but will it work for someone else? I dont know! So just keep that in mind.

I hope you guys like it and it was helpful! XOXO

Jenna