Weeks 1–4 of Phase 1
Points to Remember:
Train for two days and then take a day off. Weekends are for rest.
Between sets, take a 1-2 minute break.
Prioritize form over weight.
Warm-up sets are not included in the price. Warm up with a couple of warm-up sets.
Each week, add 2-5 pounds to your weight.
Perform workouts such as upper body, lower body, and so on. Never do two upper or lower body workouts in a row.
Workout 1:
3 sets of 8-12 repetitions of upper body flat bench press
3 sets of 8-12 repetitions of incline DB Press
3 sets, 10-15 repetitions of flat bench DB Flyes
3 sets, 8-12 reps seated overhead DB press
3 sets of 12-15 repetitions on the upright row
3 sets of 15 reps of side lateral raises
Lower Body Workout 2
Squats with a barbell, 3 sets of 8-12 reps
On the leg press, do three sets of ten repetitions.
On the hack squat, do 3 sets of 12-15 reps.
Leg Extensions — 3 sets of 12-15 reps
3 x 30 second planking sets
Upper Body Workout 3
Bent-over 3 sets of 8-12 repetitions with a barbell row
3 sets of 8-12 repetitions of pulldowns
3 sets of 10-12 repetitions on the seated cable row
3 sets of 10-15 repetitions of barbell curls
3 sets of 12-15 repetitions on the Concentration Curl
Close-grip 3 sets of 8-12 repetitions on the bench press
3 sets of 12-15 repetitions of rope pressdowns
Lower Body Workout 4
3 sets of 8-12 reps on the stiff-leg deadlift
3 sets of 12-15 repetitions of lying leg curls
3 sets of 12-15 repetitions of seated leg curls
3 sets of 15-20 reps of standing calf raises
3 sets of 15-20 repetitions of donkey/seated calf raises
3 sets of 30 seconds planking
Weeks 5-8 of Phase 2
Upper Body Workout 1
3 sets of 8-12 repetitions on the flat bench DB press
Incline 3 sets of 8-12 reps on the barbell press
3 sets of 10-15 repetitions of incline DB Flyes
Bent-over 3 sets of 8-12 repetitions with a barbell row
3 sets of 8-12 reps of pullups
3 sets of 10-12 repetitions on the seated cable row
Lower Body Barbell Workout 2
3 sets of 8-12 repetitions of squats
3 sets of 10 repetitions on the leg press
Stiff-leg 3 sets of 8-12 reps on the deadlift
3 sets of 12-15 repetitions of lying leg curls
3 sets of 12-15 repetitions of seated leg curls
3 sets of 45 seconds planking
Upper Body Workout 3
3 sets, 8-12 reps seated overhead barbell press
3 sets of 12-15 repetitions on the upright row
3 sets of 15 reps of front DB Raises
3 sets of 10-15 repetitions of DB Curl
3 sets of 12-15 repetitions on the hammer curl
3 sets of 8-12 repetitions of bench dips
DB 3 sets of 12-15 repetitions of skull crushers
Lower Body Workout 4
3 sets of 12-15 repetitions on the hack squat
3 sets of 12 repetitions per foot for lunges
12-15 reps Leg Extensions — 3 sets
3 sets of 15-20 reps of standing calf raises
3 sets of 15-20 repetitions of donkey calf raises
3 sets of 15-20 reps of seated calf raises
3 sets of 30 seconds planking
ADVICE: Keep the mentioned 'rules' in mind and apply them to your workouts, and you won't be a newbie in the gym for long.
Continue to push forward and have faith in the process. The outcomes will not appear overnight. To be honest, I wish they did, but that isn't the case. If it were, everyone would be doing it, and there would be no respect for a good body.
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