HELLWALKER BEGINNER LPP WORKOUT - GYM

LEGS & BICEPS NOTES

REPS INTENSITY REST(MIN)
SQUAT feeder sets easy 1 1)ON BIG COMPOUNDS I LEAVE YOU 3 SETS IN WHICH YOU WILL
1 6 to 8 moderate 2 to 3 IMPROVE THE MOVMENT WITH A CHALLENGING WEIGHT, YOU
6 to 8 SAME WEIGHT^ moderate-hard 2 to 3 DONT HAVE TO GO TO FAILURE, TRY TO MASTER IT AND PROGRESS
6 to 8 SAME WEIGHT^ hard 2 to 3 WITH THE REPS, ONCE YOU CAN DO EACH SET AT THE MAX OF THE
HACK SQUAT/LEG PRESS feeder sets easy 1 REP RANGE INCRESE SLIGHTLY THE WEIGHT ON THE NEXT SESSION.
2 8 to 12 moderate 2 to 3 KEEP IT SLOW! THE SAME GOES FOR EACH MOVMENT BUT
12 to 15 LOWER THE WEIGHT^ hard 2 to 3 ESPECIALLY ON COMPOUNDS.
DB RDL feeder sets easy 1 2) FEEDER SETS: JUST THINK THIS AS FEW WARMUP SETS IN
3 15 to 20 moderate 1 to 2 WHICH YOU WILL GET CONFORTABLE WITH THE MOVMENT WITH
15 to 20 SAME WEIGHT^ hard 2 LIGHTER WEIGHTS COMPARED TO THE WORKING SETS. DONT GO
LEG EXTENSION feeder set easy 1 HARD! ITS IMPORTANT TO WARMUP MAINLY FOR THE FIRST EX.
4 10 to 12 moderate 1 to 2 FOR EACH BODYPART, FOR EXAMPLE FOR SQUATS WARMUPS ARE
15 to 20 LOWER THE WEIGHT^ hard 1 to 2 VERY IMPORTANT AND YOU SHOULD DO AS MANY AS YOU NEED
LEG CURL (SEATED/LYING) feeder set easy 1 TO FEEL CONFORTABLE, ONCE YOU START THE LEG PRESS THE
5 10 to 12 moderate 1 to 2 WARMUPS CAN BE LESS BECAUSE LEGS ARE ALREADY WARM AND
15 to 20 LOWER THE WEIGHT^ hard 1 to 2 READY.
CALF RAISES(SEATED/STANDING) feeder set easy 1 3) YOU MAY THINK THERE ARE A LOT OF EX. TO DO IN A SESSION
6 10 to 12 moderate 1 to 2 OR VARIANTS TO THE SAME EX. , HOWEVER YOU NEED TO TRY AS
15 to 20 LOWER THE WEIGHT^ hard 1 to 2 MUCH AS YOU CAN TO FIND EX. THAT WILL WORK FOR YOU.
7 ADDUCTOR 15 to 20 moderate 1
15 to 20 hard 2 4) FROM DIFFERENT EX. THE REST I WROTE IS THE MIN I WOULD
8 ABDUCTOR 15 to 20 moderate 1 WAIT TO START THE NEXT ONE, IF YOU NEED MORE TAKE IT. IT'S
15 to 20 hard 2 IMPORTANT TO START THE NEXT NOT WINDED FROM THE ONE
DB ALT CURL feeder set easy 1 YOU DID BEFORE.
9 10 to 12 moderate 1 to 2
8 to 10 SAME WEIGHT^ hard 2 5) RECORD YOURSELF WHILE LIFTING, RESEARCH AND MAKE SURE
LOW CABLE ROPE HAMMER CURL/ DB HAMMER CURL feeder set easy 1 YOU ARE USING ALWAYS PROPER FORM.
10 10 to 12 moderate 1 to 2 6) HAVE FUN AND GROW BIG!
8 to 10 SAME WEIGHT^ hard end

PUSH
REPS INTENSITY REST(MIN)
BENCH PRESS feeder sets easy 1
1 6 to 10 moderate-hard 2 to 3
6 to 10 SAME WEIGHT^ moderate 2 to 3
6 to 10 SAME WEIGHT^ hard 2 to 3
INCLINE BENCH PRESS (45° OR 30°) feeder sets easy 1
2 8 to 12 moderate 2 to 3
12 to 15 LOWER THE WEIGHT^ hard 2 to 3
PEC DECK feeder sets easy 1
3 10 to 12 moderate 1 to 2
10 to 12 SAME WEIGHT^ hard 2
CHEST PRESS 15 to 20 moderate 1
4
15 to 20 SAME WEIGHT^ hard 2
OHP feeder set easy 1
5 6 to 10 moderate-hard 2 to 3
6 to 10 SAME WEIGHT^ hard 2 to 3
SHOULDER PRESS feeder set easy 1
6 8 to 12 moderate 1 to 2
12 to 15 LOWER THE WEIGHT^ hard 1 to 2
SIDE LATERALS(DB/CABLE/REVERSE PEC DECK) feeder set easy 1
7 10 to 12 moderate 1 to 2
8 to 10 SAME WEIGHT^ hard 1 to 2
BENT OVER SIDE LATERALS(DB/CABLE/REVERSE PEC DECK) feeder set easy 1
8 10 to 12 moderate 1 to 2
8 to 10 SAME WEIGHT^ hard 1 to 2
DIPS/FRENCH PRESS feeder set easy 1
9 10 to 12 moderate 1 to 2
15 to 20 LOWER THE WEIGHT^ hard 2
TRICEPS EXTENSIONS feeder set easy 1
10 10 to 12 moderate 1 to 2
15 to 20 LOWER THE WEIGHT^ hard end

PULL
REPS INTENSITY REST(MIN)
DEADLIFT feeder sets easy 1
1 6 to 8 moderate-hard 2 to 3
6 to 8 SAME WEIGHT^ moderate 2 to 3
6 to 8 SAME WEIGHT^ hard 2 to 3
BARBELL ROW/T BAR ROW/CHEST SUPPORTED TBAR ROW feeder sets easy 1
2 8 to 12 moderate 2 to 3
12 to 15 hard 2 to 3
3 ROW MACHINE 15 to 20 moderate 1
15 to 20 SAME WEIGHT^ hard 2
4 LOW ROW MACHINE 15 to 20 moderate 1
15 to 20 SAME WEIGHT^ hard 2
PULLUPS/LAT MACHINE feeder set easy 1
5 10 to 12 moderate 2 to 3
8 to 10 SAME WEIGHT^ hard 2 to 3
6 CLOSE GRIP PULLUPS/LAT MACHINE 15 to 20 moderate 1
15 to 20 SAME WEIGHT^ hard 2
DB PULLOVERS feeder set easy 1
7 10 to 12 moderate 1 to 2
10 to 12 SAME WEIGHT^ hard 1 to 2
8 CABLE ROPE PULLOVERS 15 to 20 moderate 1
15 to 20 SAME WEIGHT^ hard 2
BARBELL SHRUGS feeder set easy 1
9 10 to 12 moderate 1 to 2
8 to 10 SAME WEIGHT^ hard 2
INCLINE BENCH DB SHRUGS 15 to 20 moderate 1
10
15 to 20 SAME WEIGHT^ hard end