Legs 1. Rdl x4 2. Hip thrust x3 3. DB sumo squat x3 4. Cable step up x3 5. Hamstring curl x3 Push 1. Barbell bench press x4 2. DB shoulder press x4 3. DB lateral raises dropset x3 4. Incline bench press x3 5. Single arm cable lateral raise x3 6. Cable tricep extensions x3 Legs 1. Hack squat 3 sec negative x4 2. Weighted walking lunges x2 3. DB heel elevated goblet squat into bodyweight x3 4. Leg extensions with dropsets x3 5. Standing calf raises x3 Pull 1. Banded pull ups x3 2. Neutral grip pulldown x3 3. Single arm machine row x3 4. T bar row x3 5. Seated close grip cable row x3 6. Seated single arm cable lat pulldown x3 7. Machine bicep curls x3 8. DB hammer curls x3 Full body 1. Push press x3 2. Barbell squats x3 3. Unassisted pull ups x3 4. DB bench press x3 5. Smith machine lunges x3 6. Lateral raise dropset x3 [ Wrote it down for myself so I decided to share if anyone else wanted it in this format :) ]
Weekly Gym Workout Program Day 1 - Glutes and Hamstrings Dynamic Warm Up (frontal leg swings, lateral leg swings, hamstring squats, asian squats, hip openers, 10 mins 1. Romanian Deadlifts (Warm-Up Set) 4 sets x 8-10 reps 2. Barbell Hipthrusts 3 sets x 8-10 reps 3. Dumbell Sumo Squats 3 sets x 8-10 reps 4. Cable Step Ups 3 sets x 8-10 reps each leg 5. Lying Hamstring Curl 3 sets - 10-12 reps Day 2 - Push Day (Shoulders, Chest, Triceps) Warm Up 1. Barbell Bench Press 2 sets x 1-2 reps / 1 set x 4-6 reps / 1 set x 12 reps 2. Dumbbell Shoulder Press 2 sets x 4-6 reps / 2 x 10-12 reps 3. Dumbbell Lateral Raise Dropset 10 reps into 15 reps x 3 sets 4. Incline Machine Press 3 sets x 8-10 reps 5. Single Arm Cable Lat Raises 3 sets x 6 reps each arm 6. Cable Tricep Extensions 3 sets x 10-12 reps Day 3 - Quads and Calves Warm up 1. Hack Squat 3 second negative with 1 second pause at the bottom 4 sets x 12 reps 2. Weighted Walking Lunges 2 sets by 50 reps 3. Superset - Dumbbell Elevated Heel Goblet Squat into body weight squat 12 sets with weight and 15 sets body weight x 3 sets 4. Leg Extension Dropsets 8 into 10 into 12 reps x 3 sets Standing Calf Raised 3 sets x 10 reps Day 4 - Pull Day (Back and Biceps) Warmup 1. Banded Pull Ups 3 sets AMRAP 2. Neutral Grip Pull Down 3 sets x 10-12 reps 3. Single Arm Machine Row 3 sets x 8-10 reps each arm 4. T-Bar Row 3 sets x 10 reps 5. Seated Close Grip Cable Row 3 sets x 10 reps 6. Seated Single Arm Cable Pull Downs 3 sets x 8-10 reps each arm 7. Machine Bicep Curls 3 sets x 10-12 reps 8. Dumbbell Hammer Curls 3 sets x 10 reps Day 5 - Rest Day? Day 6 - Full Body Workout Dynamic Warm Up 10 mins 1. Push Press 2 sets x 5-6 reps / 1 set x 6-8 reps 2. Barbell Squats 3 sets x 10-12 reps 3. Unassisted Pull Ups 3 sets AMRAP 4. Dumbbell Chest Press 3 sets x 6-8 reps 5. Smith Machine Lunges 3 sets x 10-12 reps 6. Dropset - Lateral Raises 10 reps straight into 15 x 3 sets Day 7 - Rest Day Just took notes for myself. Hope this helps ❤
You are fast becoming my favourite RUclipsr. I hurt my lower back a few weeks ago, so I haven’t been able to exercise. This video makes me excited to get back in the gym. Your physique is amazing!
Same here, i tried resting for a long time turns out it didn't help so i went back to the gym today after a long time. Remember once you go back warm up well and stretch well in the end. Cat-cow is the best stretch regarding your back in my opinion. Best of luck 💪🏼
Girl I’m obsessed 😍 binge watching all your videos! You become one of my absolute favorite people to watch on RUclips! You are YOURSELF and we can feel it 100% keep it real much love ❤
I love those videos, thank you! For me, I've noticed doing one or two isolation exercises before the compound moves actually helps me feel warm and connected and my joints don't hurt. Even if I can't lift all the weight I would if I started with squats etc, I feel more safe and make progress. But it's individual for everyone ☺️🏋️
love this! i started doing the same split as you a few months ago (+ using day 5 as cardio & core) and I feel so good for it. I think knowing I won't be training a particular muscle group again for a whole week makes me go so much harder! Really enjoying it
thank you for this video, Mia, it gave me a refresher on how I should set up my workout routine because I am just starting to get back on track. 🥰 also you're gorgeousss
Hi 😊 love this video it’s perfect! I was wondering do you have any ab workouts and when should you do them during the week routine? I usually do them after the weights then do cardio.
Push press -let the bar touch your shoulders each rep. Your elbows should be slightly forward. Also your knees slightly outward when you dip. Engage your core and push!
Hi, Thanks for sharing your workout split, I’m only watching this video now, so I was wondering if you still do the same split? Still only five days a week with the same types of exercises?
My issue with rest days is that mine are usually the days I go to work, which is retail and basically 7 hours of stress, walking around picking up the clothes, on my feet all day. So those days are even more exhausting than training days:( but if I take rest days after that I wouldn't get my volume in so yeah🤷🏼♀️
Girl, I used to work in retail doing 8/9 hour shifts and going to the gym after. I'm not saying it's not exhausting, but maybe on those days you work and go to the gym, you can do a lighter session to start with.
@@dancingmango143 true, I actually walk for 4 hours on normal days too and it's no issue, maybe it's just mental. I feel like light sessions won't do me any favor concerning muscle growth as you need to go close to failure... So I always push myself to the limit which is just not sustainable on working days.
@@nanaisloved2736 yeah, the lighter session on working days is just to get used to the extra work, but you can do it. It probably is mental, but if you're pushing yourself anyway, I know you'll be able to make it work for you 😊🙏🏾
I don't see the point of loading up the weight for your hip thrust when you can't even go all the way up. Shouldn't you be lowering the weight so you can perform the exercises correctly??
Babe I am going all the way up, it’s unnecessary to over hyperextend at the top as you get no extra benefit. I’m going up to the right height for me personally anyway to still feel the movement effectively
Legs
1. Rdl x4
2. Hip thrust x3
3. DB sumo squat x3
4. Cable step up x3
5. Hamstring curl x3
Push
1. Barbell bench press x4
2. DB shoulder press x4
3. DB lateral raises dropset x3
4. Incline bench press x3
5. Single arm cable lateral raise x3
6. Cable tricep extensions x3
Legs
1. Hack squat 3 sec negative x4
2. Weighted walking lunges x2
3. DB heel elevated goblet squat into bodyweight x3
4. Leg extensions with dropsets x3
5. Standing calf raises x3
Pull
1. Banded pull ups x3
2. Neutral grip pulldown x3
3. Single arm machine row x3
4. T bar row x3
5. Seated close grip cable row x3
6. Seated single arm cable lat pulldown x3
7. Machine bicep curls x3
8. DB hammer curls x3
Full body
1. Push press x3
2. Barbell squats x3
3. Unassisted pull ups x3
4. DB bench press x3
5. Smith machine lunges x3
6. Lateral raise dropset x3
[ Wrote it down for myself so I decided to share if anyone else wanted it in this format :) ]
Thank you 💪🏼
You’re amazing!!! Thank you ❤
Thank you so much! ❤
Weekly Gym Workout Program
Day 1 - Glutes and Hamstrings
Dynamic Warm Up (frontal leg swings, lateral leg swings, hamstring squats, asian squats, hip openers, 10 mins
1. Romanian Deadlifts (Warm-Up Set) 4 sets x 8-10 reps
2. Barbell Hipthrusts 3 sets x 8-10 reps
3. Dumbell Sumo Squats 3 sets x 8-10 reps
4. Cable Step Ups 3 sets x 8-10 reps each leg
5. Lying Hamstring Curl 3 sets - 10-12 reps
Day 2 - Push Day (Shoulders, Chest, Triceps)
Warm Up
1. Barbell Bench Press 2 sets x 1-2 reps / 1 set x 4-6 reps / 1 set x 12 reps
2. Dumbbell Shoulder Press 2 sets x 4-6 reps / 2 x 10-12 reps
3. Dumbbell Lateral Raise Dropset 10 reps into 15 reps x 3 sets
4. Incline Machine Press 3 sets x 8-10 reps
5. Single Arm Cable Lat Raises 3 sets x 6 reps each arm
6. Cable Tricep Extensions 3 sets x 10-12 reps
Day 3 - Quads and Calves
Warm up
1. Hack Squat 3 second negative with 1 second pause at the bottom 4 sets x 12 reps
2. Weighted Walking Lunges 2 sets by 50 reps
3. Superset - Dumbbell Elevated Heel Goblet Squat into body weight squat 12 sets with weight and 15 sets body weight x 3 sets
4. Leg Extension Dropsets 8 into 10 into 12 reps x 3 sets
Standing Calf Raised 3 sets x 10 reps
Day 4 - Pull Day (Back and Biceps)
Warmup
1. Banded Pull Ups 3 sets AMRAP
2. Neutral Grip Pull Down 3 sets x 10-12 reps
3. Single Arm Machine Row 3 sets x 8-10 reps each arm
4. T-Bar Row 3 sets x 10 reps
5. Seated Close Grip Cable Row 3 sets x 10 reps
6. Seated Single Arm Cable Pull Downs 3 sets x 8-10 reps each arm
7. Machine Bicep Curls 3 sets x 10-12 reps
8. Dumbbell Hammer Curls 3 sets x 10 reps
Day 5 - Rest Day?
Day 6 - Full Body Workout
Dynamic Warm Up 10 mins
1. Push Press 2 sets x 5-6 reps / 1 set x 6-8 reps
2. Barbell Squats 3 sets x 10-12 reps
3. Unassisted Pull Ups 3 sets AMRAP
4. Dumbbell Chest Press 3 sets x 6-8 reps
5. Smith Machine Lunges 3 sets x 10-12 reps
6. Dropset - Lateral Raises 10 reps straight into 15 x 3 sets
Day 7 - Rest Day
Just took notes for myself. Hope this helps ❤
45 min vídeo? 😫😫 Thank you ma’am
Sir this is a educational video!
You are fast becoming my favourite RUclipsr. I hurt my lower back a few weeks ago, so I haven’t been able to exercise. This video makes me excited to get back in the gym. Your physique is amazing!
Her physique is absolutely amazing
Same here, i tried resting for a long time turns out it didn't help so i went back to the gym today after a long time. Remember once you go back warm up well and stretch well in the end. Cat-cow is the best stretch regarding your back in my opinion. Best of luck 💪🏼
I’ve been benching for over 30 years. Your form is v good! You’re such an inspiration to many people
Added the leg extension drop set to the end of my workout today and was SEVERELY humbled 😭 thank u for this! Excited to get better
Girl I’m obsessed 😍 binge watching all your videos! You become one of my absolute favorite people to watch on RUclips! You are YOURSELF and we can feel it 100% keep it real much love ❤
I love those videos, thank you! For me, I've noticed doing one or two isolation exercises before the compound moves actually helps me feel warm and connected and my joints don't hurt. Even if I can't lift all the weight I would if I started with squats etc, I feel more safe and make progress. But it's individual for everyone ☺️🏋️
This was useful, will defo try
love this! i started doing the same split as you a few months ago (+ using day 5 as cardio & core) and I feel so good for it. I think knowing I won't be training a particular muscle group again for a whole week makes me go so much harder! Really enjoying it
Miaaaaaa I just swapped my DB step ups to Cable step ups 🔥🔥🔥 game changer thank you so much 💜💫
Can you do an updated video showing your workouts for the week? I loved this and got so much inspiration for my own split 👏🏻
Miss Mia always coming through and giving the peeps what they want. 💪👩 🙏😊
absolutely loved this week of workouts! ur content is super helpful 🥰
This video made me instantly subscribe, really appreciated the explanations for every work out!
Can you do a full day/week of what you eat/drink?
Stunning, epic, fantasy, powerful, adventure music, amazing artwork! In short, a masterpiece!
Great workouts thank you. Can I ask how long does a typical workout session take you in the gym please?
thank you for this video, Mia, it gave me a refresher on how I should set up my workout routine because I am just starting to get back on track. 🥰 also you're gorgeousss
I LOVED THIS!!! Missed these types of videos xxx
Hi 😊 love this video it’s perfect! I was wondering do you have any ab workouts and when should you do them during the week routine?
I usually do them after the weights then do cardio.
great way of executing this video very detailed and understandable and i love how you didnt add all the extra shit in there got you a new subscriber !
On the sumo squats… does is matter if your knees go over your toes during the exercise?
your upper body has become insanely developed!! you look amazing, great work :D
You look so fkn strong it’s insane 🔥 I love the faces too 😂
THANK YOU SOO MUCH for the hard work and amazing quality and tips !!!! ❤️❤️❤️
Love the fits, the workouts and the length of this video❤
you are very inspiring and motivate me percently and all other i think thank you very much!!
I actually like bending my elbows slightly when doing lat raises. I feel it way more that way
Beautiful workout Mia and it is a pleasure to meet you too ❤ 🥰
yooo, the upper body gains are hitting girl!!!
Push press -let the bar touch your shoulders each rep. Your elbows should be slightly forward.
Also your knees slightly outward when you dip. Engage your core and push!
Yasss i love when you do videos like this 🤍
Hi,
Thanks for sharing your workout split, I’m only watching this video now, so I was wondering if you still do the same split? Still only five days a week with the same types of exercises?
this video was so informative thank you
Wahr should i do if my back is too weak for sumo squats?😢
Love the pump ❤
My issue with rest days is that mine are usually the days I go to work, which is retail and basically 7 hours of stress, walking around picking up the clothes, on my feet all day. So those days are even more exhausting than training days:( but if I take rest days after that I wouldn't get my volume in so yeah🤷🏼♀️
Girl, I used to work in retail doing 8/9 hour shifts and going to the gym after.
I'm not saying it's not exhausting, but maybe on those days you work and go to the gym, you can do a lighter session to start with.
@@dancingmango143 true, I actually walk for 4 hours on normal days too and it's no issue, maybe it's just mental. I feel like light sessions won't do me any favor concerning muscle growth as you need to go close to failure... So I always push myself to the limit which is just not sustainable on working days.
@@nanaisloved2736 yeah, the lighter session on working days is just to get used to the extra work, but you can do it.
It probably is mental, but if you're pushing yourself anyway, I know you'll be able to make it work for you 😊🙏🏾
I would love but also be scared to workout with you Mia😂 I know I would push myself like never before!
Where is your shirt from on ur glutes/hammies workout?
Off topic but you look SO gorgeous in the intro!! Xx
i loooove this video
love these videos do more!
Loving the long videos! Also ummmm we just not mentioning your back….. 🔥🔥🔥🔥 you look fkn incredible
Loved the cable step up. Wish I could of seen exact placement of cable and box or bench you used. 🍑🍑🍑🍑 definitely glute connection for you. Must try!
I can't do a lot of these exercises because my gym doesn't have this type of set up.
how often you change your workout? I struggle with this a lot
all the workout outfits wear so cutie and loving your volgs
Thank you ❤
What size did you get in the oversized Oner t shirt?
So much killing murder agony in this video lmao.
hey girlie 🩷
How long do you usually work out for in a session
Very very good video
Favorite kind of content!!!!
Yes please
Love your thumbnail 👌 😍
I noted "do workouts that make me feel like death" 🤣🤣🤣
GYAAATTT
Has anyone tried oxyshred and does it actually work??
If it worked, everyone would be using it like Ozempic.
13:43 Honestly you're naturally beautiful
You’re fire 🔥
I don't see the point of loading up the weight for your hip thrust when you can't even go all the way up. Shouldn't you be lowering the weight so you can perform the exercises correctly??
Babe I am going all the way up, it’s unnecessary to over hyperextend at the top as you get no extra benefit. I’m going up to the right height for me personally anyway to still feel the movement effectively
💪👌
I like you thanks
You have the best glutes I have ever seen. Great hard work and genetics
🤑🤑🤑🤑
Very beautiful athletic body.
You want to bored people have a long intro lol
Cool video, very helpful tips! Do you do any core strength or ab exercises? @ miagreen
7:13 Do not touch the mirror!! 😵🫣😭😅