WEEK OF WORKOUTS || 4 day split || TRAIN WITH ME

My full week of gym weights workouts, designed for muscle gain and just vlogging through them. Hopefully this provides a bit of motivation/inspiration for those who need it!!
Lower body 1:
Squats x 4
Pause rep hip thrusts x 3
Single leg RDL x 3
Superset: Seated leg curl & hip abduction x 4
Walking for 15 mins
Upper body 1:
Chin up x 3
Eccentric chin up x 1
SA overhead kettlebell press x 3
Incline bench press (dumbbell) x 4
Single arm bicep curl with isometric hold x 4
Y's x 4
Lateral raises x 3
Sprints: 20 secs on, 40 secs off x 6
Lower body 2:
Sumo deadlift x 4
Stretch step up x 3
Hack squat x 3
Superset: cable glute kickback & hip abduction x 3
Stairmaster
Upper body 2:
Overhead press x 3
Cable pec flyes x 4
Underhand lat pulldown x 3
Cable external rotation x 3
Neutral seated row x 3
Single arm cable hammer curl x 4
Cuffed cable lateral raises x 3
Bird dogs x 3
Incline walk
If you are new, welcome! I post about everything in my life pretty much, it can go from travelling, to talking about my recovery and finding confidence in now being a size 14, to my autism, to inclusive fitness content, to vlogs, to talking about owning a Cocker Spaniel. Let me know if there is anything you want to see 🥰
If you want to send me a question without having your name attached, you can send me anonymous questions here: forms.gle/xpFn... Just put on the end of the question where you want me to answer it!
---------------------------
For enquiries email:
[e-mail]
Link to Hedgehope: airbnb.com/h/h...
--------------------------
Follow me on
Instagram @sarahlwalden ( / sarahlwalden )
Travel instagram: @_sarah.explores ( / _sarah.explores )
--------------------------
keywords:
workouts, week of workouts, workouts of the week, gym, gym workouts, weights, weights workouts, weights workout, free weights, dumbbell, barbell, kettlebell, machine, strong, strength, for strength, for muscle, for muscle gain, muscle gain, building muscle, for women, for girls, women, woman, girl, for beginners, beginner, intermediate, 4 day split, 4 day workout split, 4 day workouts, train with me, training, gym training, vlog, uk, snapfitness, plan, workout plan

[@emseveryday]

I do like the chatty workout vids - great!! xx

[@sarahlwalden]

Thank you!! 🖤

[@emilyowston]

Your workout videos have helped me so much with my plan. Not training for anything specific but all the pointers on form and extra bits like warm ups have helped me progress a bit 😊

[@sarahlwalden]

Thank you so much Emily, I really appreciate you commenting that 🖤

[@danielfoster3642]

Keep bending your legs Sarah! You're doing good.