work in progress⏳
Be careful!⚠️
Every workout plan MUST be created with the synergy between you and your personal trainer, with the aim to create something that suits your goals and that makes the most of the peculiarities of your body :))
What I’m sharing in this Hypelist is the result of a long mix&match game I played during the past 5 years tryna find the perfect training routine for my body type & my levers.
Here are some tips I learned overtime that might help you to improve your workouts ;D
1. Remember to ALWAYS warm up before training, it’s the key to prevent injuries, create the mind-muscle connection & enhance the effectiveness of every single exercise you do!
I usually recreate the same movements I’m gonna perform during the workout using resistance bands or light dumbbells, & I do it very slowly, thinking about the target muscles of that specific day.
2. Always keep your core engaged, no matter what you are training: it stabilizes your body & it isolates the target muscles as well!
Pull day 1: Back & Biceps
Lat pulldown
Latissimus dorsi, pectoralis major, rotator cuff, and biceps brachii
Pulley 90° with trazy bar
Posterior deltoid, small round, middle trapezium bundles and rhomboids
Top of the pectoral chest muscles, clavicular head of the pectoral muscles, anterior deltoids & triceps.
Pectoral fly
Isolation exercise: pectoralis major, pectoralis minor, deltoids, triceps, and biceps
Seated dumbbells lateral raises
Lateral & front deltoids, upper trapezius & rotator cuffs
Rope at cable - frontal raises
Anterior part of the deltoid muscle
Bench dumbbell french press
long head of the triceps
Rope push-down
Lateral, medial and long head of the triceps
Assisted dips
Till failure 💀 for triceps, chest, and shoulders. They also engage the core, back, and rotator cuff muscles.
Leg day 2: Hamstrings Focus
Seated abductor machine
tensor fasciae latae, gluteus medius, minimus and maximus.
Hip thrust machine
Gluteus maximus, hamstrings, quads, adductors, core & hip flexors
Romanian deadlifts (barbell or dumbbells)
Lower back, glutes, hamstrings, and calves. Secondary muscles strengthened by RDLs include core muscles, adductors (inner thigh muscles), traps, and posterior deltoids
Dumbbell Bulgarian Split Squat GLUTE FOCUS
Glutes, quads, hamstrings, adductors & calves.
Bent-over cable kickbacks
Gluteus maximus, medius, and minimus, secondarily it targets hamstrings & calves
Standing smith machine calf raises
Calves, quads, glutes & hamstrings
Frog kicks (smith machine)
primarily work the glutes, but also target the hamstrings, lower back, core, and abductor muscles. They can help improve hip extension, flexibility, coordination, and lower body strength.
Pull day 2: back + shoulders retrieval practice
Lat pulldown with trazy bar
Latissimus dorsi, pectoralis major, rotator cuff, and biceps brachii
Close grip lat pulldown
latissimus dorsi, rhomboids, traps & biceps
Single low row
Lats, trapezius, rhomboids, rear deltoids, core and biceps
Standing dumbbell lateral shoulder raises
Lateral & front deltoids, upper trapezius & rotator cuffs. Core & spinal column are engaged as well.
