This document outlines a 4-week workout program with specific exercises scheduled for each day. Week 1 includes upper push exercises on Mondays and Thursdays, upper pull on Tuesdays and Fridays, and lower body on Wednesdays with 2 hours of cardio on Saturdays and 12 miles run on Sundays. The same pattern is repeated for weeks 2-4 with increasing hours of cardio and miles run on the weekends. Full body and upper/lower body workout details are provided along with lists of exercises that target particular muscle groups.
This document outlines a 4-week workout program with specific exercises scheduled for each day. Week 1 includes upper push exercises on Mondays and Thursdays, upper pull on Tuesdays and Fridays, and lower body on Wednesdays with 2 hours of cardio on Saturdays and 12 miles run on Sundays. The same pattern is repeated for weeks 2-4 with increasing hours of cardio and miles run on the weekends. Full body and upper/lower body workout details are provided along with lists of exercises that target particular muscle groups.
This document outlines a 4-week workout program with specific exercises scheduled for each day. Week 1 includes upper push exercises on Mondays and Thursdays, upper pull on Tuesdays and Fridays, and lower body on Wednesdays with 2 hours of cardio on Saturdays and 12 miles run on Sundays. The same pattern is repeated for weeks 2-4 with increasing hours of cardio and miles run on the weekends. Full body and upper/lower body workout details are provided along with lists of exercises that target particular muscle groups.
Full Cardio Lower Lower Cardio (1/11) Upper Pull Upper Push 12 miles Week 2 Upper Pull Upper Push 2.5 hours Full Cardio Lower Lower Cardio (1/18) Upper Push Upper Pull 15 miles Week 3 Upper Push Upper Pull 3 hours Full Cardio Lower Lower Cardio (1/25) Upper Pull Upper Push 18 miles Week 4 Upper Pull Upper Push 3.5 hours Full Cardio Lower Lower Cardio (2/1) Upper Push Upper Pull 21 miles
Full Body Upper Body Lower Body
3 x 10 reps 3 sets of each movement (10, 12, or 15 reps) 3 x 15 reps 2 Push Movements 2 Pull Movements Back Squat Front Squats (alternated) Leg Press Barbell Lunges then Straight Leg Deadlifts Bench Press 1 Biceps Exercise Walking Weighted Lunge 15 PER LEG Pull-ups 1 Triceps Exercise 1 Deltoid Exercise
Push Pull Biceps Triceps Deltoids
Push-up Pull-up Barbell Curl Dips Dumbbell Side Raises
DB Bench Press Lat Pull-down Dumbbell Curl Triceps Pull-downs Upright Row Incline DB Bench Press Dumbbell Row Alternate DB Curl Triceps Kick-backs Upright Row – one arm Decline DB Bench Press Dumbbell Pull-over Hammer Dumbbell Curl Triceps Presses Lying Lateral Raise One Arm DB Bench Press Dumbbell Fly Cable Curl Incline Triceps Extension Incline lateral Raise Shoulder Press Body Row Concentration Curl Decline Triceps Extension Chest Dip Shrug Kneeling Triceps Extension Clap Push-up
McDillon, John - Weight Training for Beginners_ A Complete Illustrated Guide to Strenght Training at Home for Men and Women. Easy and Effective Exercises and Workouts with dumbbells to Burn Fat and Build Muscle