My Workout Routine | Week of Workouts

[@evidenceincreation9520]

I find it so satisfying to see a girl being able to do pull-ups! It shows so much strength and dedication ❤️

[@miasayoko]

Thank you🥲

[@ashwult7315]

Yes and it helps with your back to crack

[@user-ws2ln7cr9z]

leg day: Heavy back squat 5x5 bulgarian split squats 3x10 RDLs 3x12 Hip thrusts 3x12 Hamstring curls 3x12 Leg extension 3x12 Calves 3x12 Abs every single day (20-30 mins Push day incline db press barbell bench press 5x5 overhead db press 3x12 lateral raises 3x12 arinal presses (for big shoulders) 3x12 skull crushers tricep rope pull downs 3x12 dips(machine/body weight) 3x12 pull day face pulls 3x12 pull ups 3x as many reps as possible chin ups 3x as many reps as possible bicep curls 3x12 hammer curls 3x12 db rows 3x12 lay pull downs 3x12 seated cable rows 3x12 (run a mile 5 days a week) rest day leg day (same as the previous one): Heavy back squat 5x5 bulgarian split squats 3x10 RDLs 3x12 Hip thrusts 3x12 Hamstring curls 3x12 Leg extension 3x12 Calves 3x12 push day incline db press 3x12 arinal press 3x12 shoulder press 3x12 db lat raises 3x12 tricep pull down 3x12 skull crusher 3x12 tricep dips 3x12 cable cross overs 3x12 face pulls pull ups chin ups hammer curls db rows lat pull downs cable rows

[@ellarose8696]

Thank you!

[@michellepedersen3422]

so she works out 6 times per week. Damn

[@nathanok23]

we love lauren for being such a supportive friend

[@xosiaaa]

MUSCLE MOMMY MIA 😍 you’re LEGIT goals and your rant about age is sooo true! i’m 24 and i can’t wait to grow older and see myself get better in the gym every year!

[@TragedyClub98]

Seriously this motivates me so damn hard! Have been going to the gym for 3 months now and I really want to get strong! Your back looks absolutely gorgeous holy shit😍

[@coricooper1043]

Holy crap those muscles are crazy!! You’re doing amazing and you’re definitely gonna hit those goals and I can’t wait to see the shoulders of your dreams when you achieve them!!

[@JanelleyAlonzo]

Love your workout routine vids! Would love to see some of the meals you like to prep too :)

[@katelynfraser1406]

If you bring your elbows forward a smidge on shoulder DB press it can help prevent shoulder impingement or injury!! 😊

[@joannefu2175]

this comment!! changed my shoulder db press game lol

[@kaylabourdon6793]

Girl, live your best life! Keep being you! I love seeing how much you have grown as a person ❤

[@hayley8696]

your pull ups and chin ups are sooo impressive!

[@miasayoko]

Thank you!!!

[@TheJTheart]

Im pretty scared at the gym because im a beginner and i lost around 80-90 pounds this year. So this video actually helps alot, because sometimes gym is scary 🤣 You are looking soooo good 😍

[@gwenopt]

Youve been killin it in the gym. Love to see your progress 💛😇

[@miasayoko]

Thank you gwendolyn💓

[@biancasnc]

i usually find workout routines slow paced (but i still keep watching lol) but mia’s commentary was hilarious and so entertaining that i had fun watching the video and didn’t want the commentary to end!😂

[@DE0BIZONE]

gotta say you praising big shoulders made me feel better about my wide shoulders. currently working on making them stronger but i've always been self conscious that i don't have ✨cute little dainty shoulders✨ lmao

[@gabigabss7618]

Mia is RIPPED, love watching your journey 🥰

[@kenz1129]

I never leave KZbin comments but I love your content! I’d love for you to make a video about bulking/cutting and what supplements and stuff you take. I’m a beginner in the gym and get confused about creators talking about certain things and not explaining them❤️

[@IrbyOCD]

I’m 52 keep it up and you’ll stay beautiful! No injuries

[@vicarrer]

i love your rants so much. don't ever stop thank you

[@whalium889]

This video (+ your physique) got me into going to the gym ❤ I like to come back and watch this every once in a while

[@moonluvrrr3091]

man your progress is amazing! I’ve been watching you since I was like 11 and I’ve loved seeing you grow and change similarly to me

[@jissecasantillan1015]

The ad portion of this!! GURL I WAS HOLLERING 😂😂

[@alliebentley1259]

looovveeee how you go from compound movements in the beginning to isolation movements in the end!! literal lifting queen (also love the tats)

[@Paulfrankfriend]

That is freak load number of pull up…omg….I can barely do 1 or 2 full pull ups. You are doing AMAZING. I just want to say that I discovered your channel last week, and you are my biggest goal-crush.

[@atomicalice0]

As a 28 year old just getting into weightlifting I can 10000% agree with you, I’m better than ever and only getting cooler from here. Dude you’re hilarious and hot, I’m so motivated by you. Thank you for making content!!

[@hannahcoley3852]

I know everyone does and says to do them differently. But my professionals taught me to do bench presses with my feet flat on the floor and really try to push through your heels. If your feet can't reach just use some plates. Love this video though!!

[@gabbypaki2474]

Your progress is amazing! You are absolutely killing it! 😊💪🏼

[@Sabrina-zh9df]

Idk if u already know this but imma say it, when ur benching if u keep ur feet flat on the floor it helps, more stability and easier to push, was hard for me to fix at the beginning but it’s helped my form

[@fashionfriendly10]

Queen! Could u do a video on what your diet looks like? You look amazing!!

[@kerrimoore8542]

Thanks so much for posting this! I need to change up my workouts so I'll be starting this tomorrow!!

[@miasayoko]

YAY!! you got this!!

[@destineeherrera]

Never thought the girl I met in 2015 would be a gym rat today ! So proud 🥲 you and me both girl ! can’t wait to try out some of these movements 💪🏼

[@LydiaBarbour]

Mia, thank you so much for just being you. I enjoy watching and listening to your daily tasks and items. I think the legs are a beautiful part of the body. Legs are stoppers when people look at your muscular calves!! I have enjoyed having muscular legs.

[@miasayoko]

💓💓

[@LydiaBarbour]

@@miasayoko give the hearts back for anything comes your way to a better chapter of your story! I an honored to get an like from you as well as a reply too. Thank you! Hope your story gets better.

[@gracebaynard656]

I know this is random but if you’re ever in a silly goofy mood I would love to hear another song from you. I love you bunches and I’m so proud of the confident person you’ve grown to be. You’ve found you. 🖤🖤

[@nataliesassano8976]

Thank you for posting these kinds of videos, it gives me insight into different things to try!! Love you girly

[@Haydensay98]

Sheesh that OF reminder had me sweatin 😅 😂 also I’m glad you said you hate doing deadlifts they hurt my back too and I thought I was just being a baby

[@NeverEndingParadise]

Every time you do the promos I love it lol it’s the best lol also, queen energy with the OF promo snuck in there 🔥🔥

[@clearskieswithcj]

A good tip for tricep pull downs, when you fully extend down, rotate your hands out and you will feel the pull in your tris more

[@Martianmarsbar]

I am shooketh, I watched Mia when I was like 13/14 and stopped because it didn't align with my interests, maybe I should start again

[@alaska271]

11:27 is the best commentary I've ever heard looool

[@marinajohnson1756]

I love your videos!! You’ve inspired me to work towards getting tattoos I was always scared to get and I’ve been hitting the gym!! Thank you so much🤧💕

[@itsjroses1591]

Mia is shredded now

[@flavourpunchh]

MAMA MIA! Your gym gains are totally showing!! Looking like strong and powerful 💪❤️

[@JaeC567]

Can you do a workout clothing haul your shorts look so comfy 🥺 and do you listen to music while you lift?

[@miasayoko]

OOoo yes!!! and literally whatever im in the mood for!!! sometimes podcasts even lol

[@LitziaBeltran]

yeah exactly Mia, that getting "older" is just a play of words that the system does to get you depressed and out of joy sooner. But if you live from your hearth then everything you do gives you more experience and fun, confidence and strength so is getting wiser not older... glad you noticed it ! love your routine keep going!

[@alirae7148]

My brain finding this video: “wait…. THE Maya sayako!???” And then “okay shit, didn’t know I came here to see that I should just give up at the gym Damn” 😂 killing it girl.

[@BoolilyT]

U ARE LOOKING PHENOMENAL OMG, INSPO FR!!!!!!

[@miasayoko]

Thank you🥹🖤

[@peytonmoore8478]

You’re progress has been amazing I’m so impressed!! Keep it up, and you said you have no abs buy trust me you do!!

[@lisby567]

yassss girl getting strong af! love to see it!

[@Lmg0813]

I love this! The inner thoughts are fucking hilarious, thanks for being genuine and motivating

[@sageysunflower]

Amazing commentary Mia- absolutely hilarious. Especially, at the old discussion

[@MerakiPainter]

I still can’t get over your house design it’s actually perfect

[@Julie-nd3py]

mia, u should have a podcast. i love listening to ur rants

[@henryyu4694]

for hammer curls, try 15 lbs on a preacher curl station and go slow (~3s negative) till failure

[@maxenaaguto3]

Amazing video! God bless you all🙏🏽God is so good🙌🏽Jesus loves us all so much🙏🏽❤Turn to God He will guide you and give you strength🙏🏽Trust in Him

[@tabathatoner1726]

Idk why I had the urge to rewatch this video, but I did. You mentioned you couldn't feel your hammer curls, I used to do the same thing. I had a lot of bicep workouts that even with increasing the weight I didn't feel it. My problem (similar to yours) is that my elbows weren't tucked. Keeping your elbows to your side and stationary helps with relying only on the bicep. Okay, have a good day! (love ur vids btw)

[@whalium889]

Okay I’ll incorporate some of the dumbbell stuff 4:45 overhead db press lateral raises Arnold presses (shoulders)

[@whalium889]

Also damnn doing 30 pounds on these

[@Dieppaloveplants]

Demnnn girla we miss ya lol glad to see u again

[@miasayoko]

😘😘

[@xandraster]

You are the best advertiser ever all brands should beg you for a sponsorship my lady

[@Teyliaj]

Love that you put in the work and you can see your results

[@Natalie-fu9xv]

You saying you find big shoulders attractive made me feel better! I’ve always felt like I have line back shoulders haha

[@dailyvibeswithz876]

Love the workout videos ❤❤❤

[@maggiemaeee13]

Killing it 🖤❤️‍🔥 where do you get all your tie dye shorts from?!

[@kaylathepa]

Have you tried a narrower stance for both squats and RDLs? I think that might work better for your leg length. For RDLs, think either feet between your hands for narrow, or feet outside hands for sumo. Also, DBs require more shoulder stability than the barbell so its a great idea to alternate!

[@ljezebel1]

You’re beautiful, hilarious & really enjoyed this video!!! 😍🫶🏽💪🏼

[@miasayoko]

Glad u enjoyed❤ thanks for watching :)

[@sairah9747]

Omg need some previous beginner guides from you girl plz

[@alyf.6698]

YESS i love back and shoulder workouts the MOST :D

[@nathanok23]

the black chair is so iconic

[@thealkamist_]

goddang you're strong Mia! Would love to know what you eat especially in terms of protein to stay strong and lean. I've been lifting for a year but still don't have my diet down T_T

[@sharon_chai]

Wow your Progression is awesome!!!! Keep going you’re doing great

[@dailyvibeswithz876]

Can see all the hard work paying off 🎉

[@miasayoko]

🥲😘

[@marajaidhauser3080]

Thank you for the talk about age… i needed that 😅😂 Btw you have the best energy giiirl ❤

[@gwenopt]

Yayy another happy Sunday 💛

[@stephhhyyy17]

On point with the age thing!!!! I'm 27 and feel hotter than I have ever before in my life

[@miasayoko]

YES STEPHANIEEEE

[@scarlettantonino6996]

you make me feel so good about my big shoulders!!

[@Raventeague12]

Yes!!! Boulder Shoulders are the best!!

[@sunwarrior5999]

Not me laughing uncontrollably during the rant! xDDD

[@daniellegodin]

Loved this video. Huge fan of just watching you workout. Body is FIT, routine solid

[@samanthawelch4044]

The whole time I'm just screaming "keep your feet flat" while you did your arm workouts 😭

[@valentinagarcia6981]

Hi! I would slow down on the leg extensions they burn a lot more and maybe try a more narrow stance for squats, I tried it and I could squat A LOT more!

[@casselizabethxx]

No idea if you have a video on this but girl please post a hair routine your hair looks so good 😭

[@eaj8008]

you need to do gym vlogs with the boys. where you just record the workout and all the funny comments and moments. id kill for that content

[@Vanessa-uu5pv]

MIA YOURE SO STRONG 🤩🤩🤩🤩🤩

[@laurenawebb]

F*cking living for the voice over

[@miasayoko]

🤪

[@MChristina]

god I love you! you just gave me the pep talk I needed today hahahaha

[@user-bo4ho1nd3x]

And do u have a podcast I love what u think in ur head it’s so entertaining I would love to listen to ur rant it would be perfect to workout 😭

[@kennadyann]

Your pull ups and chin ups tho😭😭😍😍😍😍

[@miasayoko]

🥲

[@YaoMini219]

Gurrrrrl, your shoulders are *chef's kiss* Keep up the good work fellow immortal Okinawan!! And Lauren ftw for being your hype girl! ⚡️🔥

[@jennifermcintyre5784]

Can you do a video on what you eat/ nutrition❤❤❤❤❤

[@miasayoko]

Filming a what i eat in a day rn!!

[@cassandraleexo]

GIRL!!! DAMN, YOU ARE SOOO FIT 🤤😍

[@jennifermcintyre5784]

THE MUSCLES!!! HOW!!!

[@miasayoko]

HAHAHA when the workout WORKS

[@christineesantos]

"I'm trying to get humongous lats but I'm not anywhere close to that" mia.... the spread... oh my goodness, I want my lats to look close to YOURS! keep it up bae, inspiring the muscle mommy in me to go back to the gym consistently

[@emmahilditch6708]

what time do you usually wake up at to get this all done? i find it really hard to get up early to go before uni.

[@-_-stupidmang-_-1453]

Always love to see your workout and routine vids, it just so entertaining to see❤ I know you aren’t a professional, but I have to ask…how did you start weightlifting as a woman? Did you watch videos? Gain information through friends? I only ask because I get told constantly that exercises for men and women can be different.

[@tumblrqueen8143]

The workout routine a year ago was in fact NOT your first workout routine video and real ones from the saturation era know that. smh mia sayoko, mamamiamakeup would be disappointed 😂❤️

[@miasayoko]

nO STOP GAAHAAHAHAHAH

[@vampylola1152]

Love your tattoos you're making me wanna get more !!!

[@CarmenNg1214]

Mia you are so strong! Goals

[@niinaajokatzenborn8445]

Lol laur creeping in the corner 😂🖤😂🖤

[@AndrineMarie]

The guy at 2:22 fighting for his life not to look... hahahah!!

[@paulinamacintosh9878]

Hammer curls= lock elbows slightly in front of the body and keep the dumbbells straight in front of you and not angled to the side. That will make you feel it in the muscle. Ps I’m a professional ;) (personal trainer)

[@JordanSmith-mi5ek]

I join weightlifting team because of Mia. I love it

[@sabrinamartin6352]

rant had me cackling lol