fitness

Workout summary
TRAINING LEVEL BEGINNER
DURATION 4 WEEKS
DAYS PER WEEK 3-6 DAYS
WORKOUT LENGTH 45 MINUTES
EQUIPMENT YES

TRAINING FREQUENCY:
WEEK 1 TO WEEK 6
MONDAY DAY 1 - PUSH (CHEST, TRICEPS & SHOULDER)
TUESDAY DAY 2 - PULL (BACK & BICEPS)
WEDNESDAY DAY 3 - LEGS
THURSDAY DAY 4 - PUSH (CHEST, TRICEPS & SHOULDER)
FRIDAY DAY 5 - PULL (BACK & BICEPS)
SATURDAY DAY 6 - LEGS
SUNDAY REST
 WARM UP PROTOCAL
EXERCISE SETS REPS/TIME NOTES
LOW INTENSITY CARDIO N/A 5-10 MINS PICK ANY MACHINE, ELEVATES YOUR HR TO 100-135
FOAM ROLLING/LACROSSE BALL N/A 2-3 MINS FOAM ROLL LARGE MUSCLE GROUP
FRONT/BACK LEG SWING 2 12 12 EACH LEGS
SIDE/SIDE LEG SWING 2 12 12 EACH LEGS
STANDING GLUTES SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROATATION 2 15 15 EACH SIDE
CABLE INTERNAL ROTATION 2 15 15 EACH SIDE
OVERHEAD SHRUGS 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP

WHAT IF I AM STILL SORE? SHOULD I TRAIN OR TAKE ANOTHER REST DAY?

Training sore is fine unless it puts you at an increased risk of injury. If you having
difficult time getting in position or completing a full ROM due to pain, don’t train.
Otherwise still train but be sure to perform a slightly longer warm-up for each
exercise

I CAN’T DO BODY WEIGHT PULL UPS, WHAT SHOULD I DO?

Use an instead of dips/pull-ups machine

WHAT IF I CAN’T DO STANDING OVERHEAD BARBELL PRESS?

Do seated barbell press or DB shoulder press instead. They are similar moment
patterns and have similar levels of activation.

WARM UP
Before every training session perform.
Dynamic stretches such as arms swings and circle for 15-20 reps.
Pyramid up in weight with 1-2 light sets and then go progressively havier.

WHAT IF I CAN’T DO DIPS?

Do neutral grip DB press instead.
 DAY 1 – PUSH (CHEST, TRICEPS & SHOULDER)
EXERCISE SETS REPS
1 Bench Press 4 8-12
2 Chest Dips 4 8-12
3 Over Head Triceps Extensions 4 8-12
4 Triceps Press Down 3 10 -12
5 Side Lateral to Front Raise 4 10
6 Shoulder Press 3 8-12

DAY 2- PULL (BACK & BICEPS)

EXERCISE SETS REPS
1 Wide Grip Late Pull Down 4 8-12
2 Bent Over Barbell Rows 4 8-10
3 Lats Push Down 4 10-12
4 Barbell Biceps Curls 4 6-8
5 Preacher Curls 3 8-12
6 Hammer Curls 4 8-12

DAY 3 (LEGS)
EXERCISE SETS REPS
1 Squats 4 8-12
2 Lunges 4 8-12
3 Leg Curls 5 10-12
4 Quad Raises 5 12-15
 DAY 4 – PUSH (CHEST, TRICEPS & SHOULDER)
EXERCISE SETS REPS
1 Incline Bench Press 4 8-10
2 Cable Crossover 4 8-12
3 Skull Crusher 4 8-10
4 Close Grip Dips 4 8-10
5 Lateral Raises 4 8-12
6 Single Arm Linear Jammer 4 8-10

DAY 5- PULL (BACK & BICEPS)

EXERCISE SETS REPS
1 Deadlift 3 6-10
2 Cable Rows 4 8-10
3 Pull Ups 4 failure
4 Db Curls 4 8-10
5 Seated Incline Curls 4 8-10
6 Spider Curls 4 8-12

DAY 6 (LEGS)
EXERCISE SETS REPS
1 Machine Hack Squat 3 8-10
2 Db Bulgarian Split Squat 4 10-12
3 Romanian Deadlift 3 6-8
4 Bodyweight Squat 4 15-20

DAY-7 (REST)