Day 1- Legs and Abs
Warmup: 10–15-minute treadmill, bike, stair master, etc. Get a sweat going, then 5-minute leg stretch.
Legs:
*Barbell Squat- 4 sets 12-15 reps (1st set 15 reps, add weight and a do 3 sets of 10-12 reps)
*Leg Extensions- 3 sets of 12
*Leg Curl- 3 sets of 12
Abs:
*50 crunches+25 leg raises (Try not to rest too much, burn it out, and go home on a good note)
If capable, do 100 crunches+50 leg raises.
Day 2- Chest and Triceps
Warmup: 5-minute bike, treadmill, stair master (pick one).
*Arm circles- 2 sets of 30 seconds (15 seconds forward 15 seconds backwards)
*Assisted dips or push-ups- 2 sets only till you feel muscle working/burning.
Chest:
*Incline DB Press- 4 sets 12-15 reps (1st set 15 reps, add weight and a do 3 sets of 10-12 reps)
Triceps:
*Tricep Pushdown- 3 sets 12-15 reps
*Machine Dip- 3 sets 12-15
Day 3- Shoulders and Abs
Shoulders:
*DB Shoulder Press 4 sets 12-15 reps (first set to 15, next 3 sets 10-12 reps)
*DB Lateral Raises 3 sets 12-15 reps
*EZ Bar Upright Row 2 sets 20 reps (lightweight)
Abs:
*50 crunches+25 leg raises (Try not to rest too much, burn it out, and go home on a good note)
If capable, do 100 crunches+50 leg raises.
Day 4-Back and Biceps
Warmup: 5-minute bike, treadmill, stair master (pick one).
*Arm circles- 2 sets of 30 seconds (15 seconds forward 15 seconds backwards)
*Assisted pull ups- 2 sets only till you feel muscle working/burning.
Back:
*Lat Pulldowns-4 sets 12-15 reps (raise weight after 1st set.)
*Seated Row- 3 sets 12-15 reps
Bicep:
*DB Curls- 3 sets 10-12 reps (each arm)
*Close-grip EZ Bar Curl- 2 sets 10-12 reps
Notes:
*The purpose of this program is to build the habit and confidence required to pursue your health and fitness goals.
*This is an extremely beginner workout routine. After completing 2-4 weeks of this you will need to move on to more intense and tougher workout routines.
*ALL workouts can be done at ANY commercial gym. If you’re limited on equipment and can’t perform some of the workouts, DM me for alternatives or utilize Google.
*Unfortunately, I can’t be there to train you. YouTube, Google, TikTok, etc. “how to do (insert workout here)”. Feel free to DM me though.
*If 12-15 rep sets aren’t challenging, then move up in the weight you’re using until you come across a weight that provides difficulty in those last 2-3 reps of each set.
*If you’re choosing to do the program for 3-4 weeks, add extra sets, add extra cardio, see how heavy you can go with some of your favorite workouts.
THIS PROGRAM SHOULD ONLY BE DONE FOR 2 TO 4 WEEKS MAX! YOU ARE RESPONSIBLE FOR CHALLENGING YOURSELF AND UNDERSTANDING YOUR BODY! TAKE THIS TIME TO DO THAT! THEN, YOU WILL FOCUS ON MORE DIFFICULT ROUTINES RESULTING IN THE ACCOMPLISHING OF YOUR GOALS!
THIS IS JUST THE STEPPINGSTONE!
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