Simple beginner workout

MON         Wed                  Fri

Chest        Shoulders       Thighs

Back          Upper arms    Calves

Forearms         Lower Back

Work out 1 Monday 

Warm up:-

10 minutes on treadmill

Chest

Dumbbell Press

Incline Press

Pullovers

Back

One arm rows

Power Training

Dead lifts  5 x 5

Spin Bike

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

1 minute at 60- 80 percent HRM

5 minute warm down

Abdominals 

20 x 3 Crunches on  ball

Plank risers  15 x 3

Mason twist  (Till failure)

Wednesday

Warm up:-

Skipping 10 minutes

Shoulders

Dumbbell Shoulder  press  8 x3

Dumbbell  Lateral Raises  8 x 3

Seated dumbbell Laterals  8 x 3

Biceps

Standing Barbell Curls 10 x 3

Seated Dumbbell  Curls  10 x 3

Concentration Curls  10 x 3

Triceps

Kickbacks 10 x 3

Over head extensions

Forearms

Wrist curls 15 x 3

Reverse Wrist curls 15 x 3

Elliptical

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

1 minute at 60- 80 percent HRM

5 minute warm down

Abs

Reverse Crunches 20 x 3

Fiffer Scissors 10 x 3 ( Slow cadence )

Leg Climbs 20 x 3 ( 10 each leg equals a set)

Warm up

Friday

10 minutes on treadmill

Legs

Squats 5 x 5

Dumbbell Lunges 12 x 3

Calf Raises 20 x 3 (No weight)

Lower Back

Straight leg dead lifts  10 x 3

Hyper extensions 10 x 3

Rowing

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

3 minutes at 40 – 60 percent HRM

2 minutes at 60 -80 percent HRM

1 minute at 60- 80 percent HRM

1 minute at 60- 80 percent HRM

5 minute warm down

Abs

Vacuums  10 x 3

Plank  till failure

Jack knifes 10 x3

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