My Current Gym Routine 💪🏋🏽‍♀️❤️‍🔥

I have decided to do a post highlighting a bit more in depth what my weekly gym schedule looks like for anyone who is interested! I only go to the gym 3x a week, and the rest of my time is getting daily movement in at work and prioritizing recovery! My goals for the rest of the year are to maintain my figure and gain strength in deadlift, back squat, and bench press. #getjacked 😃

NON-GYM DAYS

4 days a week I do not step foot in the gym. This is because I work a physical job, bend, lift boxes, squat down, and walk a lot for 10 hours a day! This can be very strenuous on my muscles, so I have to prioritize recovery.

Some of the things I personally have been doing:

• Do a deep stretch and easy-going yoga flows multiple times a week!

• Make sure I am eating enough protein. I have been aiming for 1g per pound of bodyweight at a minimum every day!

• Drink enough water and hydrate with electrolytes!

• Take an omega 3 supplement for a source of healthy fats!

• Add collagen powder to my nightly tea!

• Make sure I am getting at least 7 hours of sleep!

• Listen to my body, more is not always better!

GYM DAYS

I go to the gym 3x a week and follow a push/pull/legs lifting schedule. I am working in the strength rep range, usually 3-4 sets of 1-5 reps for bench, deadlift, and squat. For smaller muscles and accessory work, I will work in the hypertrophy rep range, usually 3 sets of 8-12 reps, but I personally never do more than 12 reps for any given exercise! Here is my gym plan and some of my personal favorites for each muscle group!

Push Day

• Bench press

• Chest exercises

  • Cable chest flies

  • Dumbbell chest flies

  • Pushups

• Shoulder exercises

  • Seated dumbbell shoulder press

  • Lateral or front raises

  • Upright Rows

• Triceps exercises

  • Cable rope pulldowns

  • Dumbbell overhead extensions

  • Dips

Pull Day

• Conventional deadlifts

• Back exercises

  • Dumbbell rows

  • Barbell rows

  • Seated cable rows

  • Lat pulldown

• Biceps exercises

  • Dumbbell curls

  • Cable curls

  • Zottman curls

  • Hammer curls

Leg Day

• Back squats

• Quad exercises

  • Quad extension machine

  • Heel elevated goblet squats

  • Leg press machine

• Hamstring exercises

  • Dumbbell rear deadlifts

  • Hamstring curl machine

• Glute exercises

  • Cable kickbacks

• Calves' exercises

  • Dumbbell raises

  • Leg press raises

AND TO END THIS OUT, DO NOT BE AFRAID OF LIFTING WEIGHTS!!!!! GET STRONGER, BUILD MUSCLE AND BOOST YOUR METABOLISM, GET LEANER, GAIN CONFIDENCE, FEEL BETTER!!!!!