WEEK OF WORKOUTS WRITTEN OUT!!! (i know providing what i did helps a lot of you! however, pls be sure to pick appropriate rep ranges/weights for you!) MONDAY: QUAD-FOCUSED LEGS - BARBELL SQUAT: 3X5 - BULGARIAN SPLIT SQUAT DROP SET: 3 ROUNDS A. 8 WEIGHTED INTO... B. 8 BODYWEIGHT - B-STANCE RDLS: 4X8 - LEG EXTENSIONS: 4X12-15 - CALF RAISES: 3X12 TUESDAY: PUSH DAY (CHEST, SHOULDERS, + TRICEPS) - FLAT DB CHEST PRESS: 4X10 - SHOULDER PRESS: 3X12 - LATERAL RAISES: 4X12-15 - CHEST FLIES: 4X10-12 - SINGLE ARM CABLE TRICEP PUSH DOWN: 3X8 THURSDAY: GLUTE-FOCUSED LEGS - BARBELL GLUTE-BIASED RDLS: 4X8 - HIP THRUST COMPLEX: 3 ROUNDS A. B-STANCE HIP THRUSTS (X8) B. KAS GLUTE BRIDGES (X8) C. HOLD ON FINAL REP AS LONG AS POSSIBLE - BACK EXTENSION DROP SET: 3 ROUNDS A. 10 WEIGHTED B. 5 BODYWEIGHT - STEP UPS/TOUCHDOWNS: 3X12 - GLUTE MED. KICKBACKS: 4X12 FRIDAY: PULL DAY (BACK + BICEPS) - SUMO DEADLIFTS: 3X4 - SUPERSET: 4 ROUNDS A. INVERTED ROW (X8) B. GORILLA ROW (X8 EACH ARM) - FACE PULLS: 3X12-15 - LAT PULLDOWNS: 5X12 - ISO BICEP CURL COMPLEX: A. ONE ARM IN AN ISOMETRIC HOLD B. WORKING ARM DOING 10 REPS
agh you're so so sweet and i appreciate your support more than you know, hitting 100k is such a big dream goal of mine :') i love creating these for you! 💘
nothing makes me happier than knowing that posting my routine has helped you create yours! :') so proud of you and looking forward to your thoughts on how they've been going! sending love & keep it up angel!
So cool to see that Megan loves to film these W.O.W videos. 👏🙂 Step ups and kettle bell rows were my favorites to watch here. And of course always love to see bicep curls and split squats too. 😁
I’ve been following your split for the last couple of weeks and I’ve been loving it so much, so thank you!! 🥰🥰 I just wanted to ask you, can you do a video of your warm ups and cool downs on the differet days? Also, I noticed that none of the exercises are for the tummy, is there a reason for that? Would you recommend for me to add on some tummy exercises if I want to work on my stomach?
hi love this makes me SO HAPPY! yes i have been meaning to make a stretching routine video and haven't yet gotten around to it! at the top of my list after i get some pre-scheduled content up! :) in this week of workouts i removed my cardio/core day but i have another one up that shows a routine i used to do for that! i kind of incorporate it sporadically since it isn't a key goal of mine ATM! if you want to work on your stomach doing ab/core movements is great on top of the natural core engagement you will get with compound exercises! and for "ab" visibility that is moreso in body fat percentage and more diet based! hope this helped
I will definitely try this! But can someone share a good alternative for RDLs? I've been doing them for a while, and even if I try my best with the form, I feel them on my lower back, so I want to stop doing them
they're def a tricky movement to master! if you haven't yet given b-stance rdls a try, see if that helps at all on the lower back! other alternatives i'd recommend to swap rdl's out are good mornings and hamstring curls!
a reverse hyper on a bench would be a good similar movement if you aren't able to make a makeshift home back extension! or supermans on the floor could be good as well! :)
hi how do I set up the smith machine ?? I’m new to working out and I work out alone and I don’t wanna look silly in front of everyone because I don’t know how to adjust it and I’m too shy to ask😅
hi love! i would def recommend looking up a youtube video for a better visual explanation but in terms of using it you want to push the bar up then twist it back so that the locking feature on the machine unlocks and allows it to slide up and down! then to place it back in the lock position you want to twist the lock forward and let it go down into a crevasse! hopefully that helps a bit and let me know if you have questions on using it for a specific exercise! you got this!!!
WEEK OF WORKOUTS WRITTEN OUT!!! (i know providing what i did helps a lot of you! however, pls be sure to pick appropriate rep ranges/weights for you!)
MONDAY: QUAD-FOCUSED LEGS
- BARBELL SQUAT: 3X5
- BULGARIAN SPLIT SQUAT DROP SET: 3 ROUNDS
A. 8 WEIGHTED INTO...
B. 8 BODYWEIGHT
- B-STANCE RDLS: 4X8
- LEG EXTENSIONS: 4X12-15
- CALF RAISES: 3X12
TUESDAY: PUSH DAY (CHEST, SHOULDERS, + TRICEPS)
- FLAT DB CHEST PRESS: 4X10
- SHOULDER PRESS: 3X12
- LATERAL RAISES: 4X12-15
- CHEST FLIES: 4X10-12
- SINGLE ARM CABLE TRICEP PUSH DOWN: 3X8
THURSDAY: GLUTE-FOCUSED LEGS
- BARBELL GLUTE-BIASED RDLS: 4X8
- HIP THRUST COMPLEX: 3 ROUNDS
A. B-STANCE HIP THRUSTS (X8)
B. KAS GLUTE BRIDGES (X8)
C. HOLD ON FINAL REP AS LONG AS POSSIBLE
- BACK EXTENSION DROP SET: 3 ROUNDS
A. 10 WEIGHTED
B. 5 BODYWEIGHT
- STEP UPS/TOUCHDOWNS: 3X12
- GLUTE MED. KICKBACKS: 4X12
FRIDAY: PULL DAY (BACK + BICEPS)
- SUMO DEADLIFTS: 3X4
- SUPERSET: 4 ROUNDS
A. INVERTED ROW (X8)
B. GORILLA ROW (X8 EACH ARM)
- FACE PULLS: 3X12-15
- LAT PULLDOWNS: 5X12
- ISO BICEP CURL COMPLEX:
A. ONE ARM IN AN ISOMETRIC HOLD
B. WORKING ARM DOING 10 REPS
Tysm ❤
Thank you, it helps a lot !
New Workout split for the year! Let’s get it💪
yes ma'am you get meee!!!
YESSS!!! Here it is ❤❤
MY QUEEN HI!!! HOPE U ENJOYED!!! 💓💓💓
I can’t wait to see you hit 100k I’m here girllllll you’re so cute and I love you gym videos ❤
agh you're so so sweet and i appreciate your support more than you know, hitting 100k is such a big dream goal of mine :') i love creating these for you! 💘
Muito obrigado
Yay 👏🏻 was waiting for you to post this 😊 these videos motivate me to continue going to the gym💪🏻
AWH MY HEART!!! appreciate your support and ill be filming a bunch more this year to keep you motivated babe :)
This is so helpful! I have two more weeks left of your previous workout split, and then I’ll move on to this. Thank you for sharing😊
nothing makes me happier than knowing that posting my routine has helped you create yours! :') so proud of you and looking forward to your thoughts on how they've been going! sending love & keep it up angel!
i love yr uploads sm🥲 boutta watch this b4 my leg day n see if theres anything i learn that I can incorporate!
🥹😭💗 ilysm & hope you have a great leg day today!!!!
love love love this ! thank you
appreciate you, you're so so welcome :)
This is very helpful for me, especially the upper body tips or guide .. Thank youuuu ❤❤
this makes me so happy to hear!!! you're so welcome love :)
So cool to see that Megan loves to film these W.O.W videos. 👏🙂
Step ups and kettle bell rows were my favorites to watch here.
And of course always love to see bicep curls and split squats too. 😁
one of my favorite videos to film and love how much you guys enjoy them!!!
For hyperextensions, holding the weight out further away will emphasize glutes more! Been enjoying your videos btw
Loveee these videos 💖💪
YAY :') more to come i promise!!!
I’ve been following your split for the last couple of weeks and I’ve been loving it so much, so thank you!! 🥰🥰
I just wanted to ask you, can you do a video of your warm ups and cool downs on the differet days?
Also, I noticed that none of the exercises are for the tummy, is there a reason for that? Would you recommend for me to add on some tummy exercises if I want to work on my stomach?
hi love this makes me SO HAPPY! yes i have been meaning to make a stretching routine video and haven't yet gotten around to it! at the top of my list after i get some pre-scheduled content up! :)
in this week of workouts i removed my cardio/core day but i have another one up that shows a routine i used to do for that! i kind of incorporate it sporadically since it isn't a key goal of mine ATM! if you want to work on your stomach doing ab/core movements is great on top of the natural core engagement you will get with compound exercises! and for "ab" visibility that is moreso in body fat percentage and more diet based!
hope this helped
I will definitely try this! But can someone share a good alternative for RDLs? I've been doing them for a while, and even if I try my best with the form, I feel them on my lower back, so I want to stop doing them
they're def a tricky movement to master! if you haven't yet given b-stance rdls a try, see if that helps at all on the lower back! other alternatives i'd recommend to swap rdl's out are good mornings and hamstring curls!
@Megan Bungato thank you so so much! I'll try the b stance RDLs !
@@danipallares02 ofc!! you got this 🤍🤍🤍
Any suggestions for an at home alternative to hypertension?
a reverse hyper on a bench would be a good similar movement if you aren't able to make a makeshift home back extension! or supermans on the floor could be good as well! :)
@@MeganBungato Great! Thank you so much 😊
hi how do I set up the smith machine ?? I’m new to working out and I work out alone and I don’t wanna look silly in front of everyone because I don’t know how to adjust it and I’m too shy to ask😅
hi love! i would def recommend looking up a youtube video for a better visual explanation but in terms of using it you want to push the bar up then twist it back so that the locking feature on the machine unlocks and allows it to slide up and down! then to place it back in the lock position you want to twist the lock forward and let it go down into a crevasse! hopefully that helps a bit and let me know if you have questions on using it for a specific exercise! you got this!!!
@@MeganBungato HEYY! Just right now I did it by myself! I’m doing squats and I can feel it . Thanks for helping 💕💕
@@mikaelag5743 OMG YAY!!! PROUD OF YOU ANGEL!!!
There's no deadlift area in my gym, is there another exercise I can do instead?
i wish u lived in sd i want u as my pt so bad
pls i would LOVE to train you guys in real life i wish i lived close too :( if you ever want to do online training pls feel free to apply!! ❤
You have a good slack pull
Does anyone know what shoes she is wearing? They look like excellent weight training shoes.
notorious lift slippers!
💗🏳
Hi my first comment ❤❤❤
more girl
Beautiful girl