Monday Reps Machine Workout Set: Beginner Week 1 Body

Beginner Week 1 Body
Monday Chest & Tricep

Tuesday LISS
Wednesday Legs & Abs
Thursday LISS
Friday Back & Shoulders
Monday Reps Machine Workout Set

12 push up
Activation 1 4 minutes
10 burpee
12 Dumbbells chest fly
40 mountain climbers
Pyramid 1 15/12/10/10 Smith machine Chest Press 4 sets
Pyramid 2 /12/10/10 Bench Incline chest press 3 sets
Pyramid 3 /12/10/10 Cable machine Overand tricep pushdown 3 sets
12 Dumbbells Chest Press
Superset 1 6 minutes
12 Dumbbells Tricep kickback
12 Incline pushup bench
12 Tricep dip bench
Wednesday Reps Machine Workout Set

15 Sumo squat
Activation 1 4min
10 Burpee
15 Glute Bridge
Activation 2 4min
40 Mountain Climber
Pyramid 1 15/12/10/10 Leg press Leg press 4
Pyramid 2 /12/10/10 Smith Machine Sumo squat 3
Pyramid 3 /12/10/10 Cable Machine Crunch 3
12 Jump squat
24 Cable Machine Glute kickback
12 Straight leg raise
12 Bent leg sit up
Friday Reps Machine Workout Set

20 Cable machine Single arm reverse fly
20 jumping jacks
20 dumbbells single arm row 20 / 4 minutes
Activation 2
40 Mountain Climber 40/ 4 minutes
Pyramid 1 15/12/10/10 Cable machine Lat pulldown 4
Pyramid 2 /12/10/10 Cable machine Seated Row 3
Pyramid /12/10/10 Dumbbells Side raise 3
12 Cable machine Front Lat Pull
10 Barbell Shoulder press
12 Cable machine Underhand Bicep Curl
8 Dumbbells Side to Front Raise
Monday Chest & Triceps
Tuesday LISS
Wednesday Legs &b Abs
Thursday LISS

12 Push ups
20 Jumping jacks
12 Dumbbells Chest Fly
10 Burpee
Pyramid1 15/12/10/10 Cable machine Chest Press 4
Pyramid 2 /12/10/10 Dumbbells Chest Fly 3
Pyramid 3 /12/10/10 Cable machine Tricep Extention 3
12 Dumbbells Incline chest press
40 Mountain climbers
12 bench incline pushup
12 barbell scull crusher

20 Reverse lunge
40 Mountain climber
15 curl machine hamstring curl
20 jumping jacks
Pyramid1 15/12/10/10 Smith machine squat 4
Pyramid 2 /12/10/10 Lying hamstring curl Lying hamstring curl 3
Pyramid 3 /12/10/10 Smith machine Straight-leg deadlift 3
12 Bent leg jackknife
12 Straight leg raise
20 single arm & leg jackknife
30sec plank & shoulder tap

12 dumbbells bent over reverse fly
40 Mountain climber
12 push up
20 jumping jacks
Pyramid1 15/12/10/10 cable machine seated row 4
Pyramid 2 /12/10/10 cable machine bent over reverse fly 3
Pyramid 3 /12/10/10 barbell front raise 3
24 dumbbells single arm row
12 dumbbells bicep curls
8 dumbbells side to front raise
12 barbell negative bicep curl
Tuesday LISS
Thursday LISS

12 pushup
10 burpee
12 dumbbells chest fly
40 mountain climber
Pyramid1 15/12/10/10 smith machine chest press 4
Pyramid 2 /12/10/10 dumbbells incline chest press 3
Pyramid 3 /12/10/10 cable machine tricep push down 3
12 dumbbells chest press
12 dumbbells tricep kickback
12 bench incline push up
12 bench tricep dip

15 sumo squats
10 burpee
15 glute bridge
Pyramid1 15/12/10/10 leg press leg press 4
Pyramid 2 /12/10/10 smith machine sumo squats 3
Pyramid 3 /12/10/10 cable machine crunch 3
12 jump squats
24 cable machine glute kickback
12 straight leg raise
12 bent leg sit up

20 cable machine single-arm reverse fly
20 jumping jacks
Pyramid1 15/12/10/10 cable machine lat pull down 4
Pyramid 2 /12/10/10 cable machine seated row 3
Pyramid 3 /12/10/10 dumbbells side raise 3
12 cable machine front lat pull
10 barbell shoulder press
12 cable machine bicep curl
Tuesday LISS
Thursday LISS

12 push ups
20 jumping jacks
12 dumbbells chest fly
10 burpees
Pyramid1 15/12/10/10 cable machine chest press 4
Pyramid 2 /12/10/10 dumbbells chest fly 3
Pyramid 3 /12/10/10 cable machine tricep extentions 3
12 dumbbells incline chest press
12 incline push ups
12 barbell skul crusher

20 reverse lunge
20 mountain climber
15 hamstring curl hamstring curl
20 jumping jacks
Pyramid1 15/12/10/10 smith machine squat 4
Pyramid 2 /12/10/10 Lying hamstring curl hamstring curl 3
Pyramid 3 /12/10/10 smith machine straight leg deadlift 3
12 bent leg jackknife
12 straight leg raise
20 single arm &b leg jackknife
30sec plank & shoulder tap

12 dumbbells bent over reverse fly
40 mountain climber
12 pushup
20 jumping jacks
Pyramid1 15/12/10/10 cable machine seated row 4
Pyramid 2 /12/10/10 cable machine bent over reverse fly 3
Pyramid 3 /12/10/10 barbell front raise 3
12 dumbbells bicep curl
12 barbell negative bicep curl

Monday Reps Machine Workout Set: Beginner Week 1 Body

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Monday Reps Machine Workout Set: Beginner Week 1 Body

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Beginner Week 1 Body

Monday Chest & Tricep

Monday Reps Machine Workout Set

Wednesday Reps Machine Workout Set

Friday Reps Machine Workout Set

Monday Reps Machine Workout Set

Wednesday Reps Machine Workout Set

Friday Reps Machine Workout Set

Monday Reps Machine Workout Set

Wednesday Reps Machine Workout Set

Friday Reps Machine Workout Set

Monday Reps Machine Workout Set

Wednesday Reps Machine Workout Set

Friday Reps Machine Workout Set

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