EZ Gainz (woman)

Yosemite R.

Gaining muscle 💪 with minimal time investment.

Tips/ explanations: 

-Each workout is designed going from lower body (1 exercise for glutes, quads, hamstrings) to upper body and then upper limbs.

- Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. 


- 3x8-10 means you do 3 sets within the rep range of 8-10. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example hipthrust 3x6-8, if you get 10,9,9 go up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Split Squat (Dumbbell)

Seated Hamstring Curl

Incline Chest Press (Machine)

Lat Pulldown

Alternating Dumbbell Curl

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Cable Rear Delt Fly

Hip Thrust (Barbell)

Squat (Barbell)

Hamstring Curl

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Face Pull

1 reviews for EZ Gainz (woman)

Yosemite R.