Living the Gray Life

A Fitness & Lifestyle Blog

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4 Workouts to try During Your Next Gym Session

4 Workouts For Your Next Gym Session

Remember the workout program I released back in May?? It’s completely free so if you haven’t downloaded your copy, what’re you waiting for!?

I’ll pause for a brief second so you can hop on over and download your free copy.

Anyways, I never really talked about how that program truly came to be. One day, I got a DM on Instagram from this girl named Grace. She wanted some help developing a routine and program that she could stick to and that would help her become more confident in and out of the gym. I jumped right on board to help her, and about a week later, the program for what later became Strong & Confident was born.

She’s been following that program almost religiously since March, and she is loving it. I’m so proud of her and her newfound dedication to the gym!

Anyways, let’s get to the point of this post!

Grace texted me about a week and a half ago asking if I could write her some new workouts that were a bit more challenging and intense than the ones in Strong & Confident…

So that brings me to this week’s ‘Week of Workouts’!

These workouts are on par with what I do in the gym almost every day. So, if you’ve completed Strong & Confident and are now looking for something a bit more challenging, look no further!

Back-Focused Upper Body Day

  • Flat or incline press 4×12
  • Lat pulldown 4×10
  • Single arm dumbbell row 4×8
  • Single arm lateral raise 4×10
  • SS: x3
    • Overhand barbell row x8
    • Underhand barbell row x8
  • Face pulls 3×10
  • Bicep 21’s x3
  • 20 minutes of cardio

Glute-Focused Leg Day

  • Hip thrusts 4×12
  • Wide stance leg press 4×10
  • Narrow stance leg press 4×10
  • Single leg deadlift 3×10
  • SS: x4
    • Banded glute bridge x20
    • Banded glute kickback x15
  • Glute focused walking lunges 3×24 total

RELATED: Push, Pull, Legs

Shoulder-Focused Upper Body Day

  • Plate press 4×10
  • Single arm standing shoulder press 4×8
  • Single arm dumbbell row 4×8
  • SS: x4
  • Seated around the world’s x10
  • Seated lateral raise x15
  • Rear delt flyes 3×10
  • Cable tricep pushdowns or dumbbell tricep extensions 3×12
  • SS: x4
    • Barbell shoulder press x8-10
    • Lateral raise x15
  • 20 minutes of cardio

Quad-Focused Leg Day

  • Smith Machine Hip Thrusts
    • 1×10 starting weight
    • 1×8 increase weight
    • 1×6 increase weight
    • 1×4 increase weight
    • 1xAMRAP original weight
      • AMRAP = as many reps as possible
  • Heavy leg press 4×8
  • SS x4
    • Reverse lunges x10 each leg
    • In and out jumping squats x8
  • SS (holding dumbbell to chest) x4
    • Box (bench) squats x10
    • Seated to 3/4 squat x10
  • Romanian deadlift 4×10
  • Bodyweight walking lunges 3×30 total

I’m not gonna lie, these workouts are hard. If you’re a total newbie, I’d recommend running my Strong & Confident program before you try out these workouts!

What’re your favorite kinds of workouts? Are you a fan of cardio or weights? I’m thinking about incorporating kettlebells into more of my workouts because they’re golden for overall athleticism.

~abigail gray