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HI FRIENDS & HAPPY NEW YEAR! Let’s welcome in 2024 with a beginner friendly WEEK OF WORKOUTS! I’m walking and talking you through a 4-day split to be done in a gym so you can try these with confidence. Hope you enjoy and let me know if you want more like this! Check out my IG (@sanfrankrisco) for more workout inspo :’)
MORE WEEK OF WORKOUTS: https://www.youtube.com/playlist?list=PLU5a02dlRyRqT4IqxA3mgDZtayr9UmOaD
PUSH DAY (chest, shoulders, triceps)
» dumbbell crossbody raises (4×10)
» db chest press (4×8-10)
» db shoulder press (4×8-10)
» db lateral raises (4×10 superset w/…)
» db skull crushers (4×10)
» seated (or wall sit) hammer front raise (3×10)
» cable rope pushdown (3×10)
LEGS
» leg press (4×10)
» hip thrusts (4×8 superset w/…)
» KAS glute bridge (4×8)
» dumbbell RDLs (4×10)
» glute focused back extension (4×10)
» deficit reverse lunges (4×8 per leg)
PULL DAY (back, biceps)
» lat pulldown (4×10)
» single arm cable high row or pulldown (4×10)
» seated neutral grip cable row (4×10)
» isometric bicep curl (4×5,5,5,5)
» bent over row (supinated grip) (4×10)
» bent over crossbody hammer curls (4×10)
FULL BODY
10-12 min of steady state cardio
4 ROUNDS
» single arm thrusters (8 per side)
» chest press (L) + chest press (R) + together + glute bridge hold (8)
» RDL to bent over row (8)
» lateral lunge (R+L) + 3 plank jack (8)
3 ROUNDS
» zottman curls (8)
» overhead tricep extension (8)
» prowler pushups (8)
AB FINISHER — 3 ROUNDS
» db lat pullover to suitcase crunch (8)
» weighted sit-up + extend (8)
» russian twist (8)
0:00 – Intro
2:09 – Push Day
10:32 – Leg Day
20:37 – Pull Day
28:03 – Full Body
37:18 – Outro
THANK YOU FOR WATCHING!
I love you all so much!
Subscribe for more videos! ♡
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FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? — Sony ZV-1 II, Canon G7X Mark II
❏ What do I use to edit? — Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? — 25 (when this video was posted)
❏ What school did I go to? — San Jose State University (class of 2020 baby!)
❏ What did I major in? — Business Marketing
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FOLLOW ME:
➫ Instagram: sanfrankrisco
➫ TikTok: sanfrankrisco
➫ Twitter: sanfrankrisco
➫ Snapchat: krissswashere
➫ Spotify: krissswashere
➫ Soundcloud: sanfrankrisco
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MUSIC:
https://www.epidemicsound.com/referral/26xlmy
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FTC: This video is not sponsored.
FOR BUSINESS INQUIRIES:
Email: sanfrankrisco@gmail.com