To all my rookies in the gym:
If you are inexperienced and lost in the gym, STOP
Your growth and progress are rapid, and you have 0 need for anything advanced
Pure progress by showing up with a semi-structured plan
Don't be SCARED
Luckily I'm here for you
Thread:
If you are inexperienced and lost in the gym, STOP
Your growth and progress are rapid, and you have 0 need for anything advanced
Pure progress by showing up with a semi-structured plan
Don't be SCARED
Luckily I'm here for you
Thread:
3 x a week Mon/Wed/Fri or Tue/Thurs/Sat
Workout, rest, workout
Only 2 different workouts: We will call them A and B
Example of the weeks
Mon - Workout A
Wed- Workout B
Fri - Workout A
The Following Week:
Mon - Workout B
Wed - Workout A
Fri - Workout B
Enjoy your GROWTH
Workout, rest, workout
Only 2 different workouts: We will call them A and B
Example of the weeks
Mon - Workout A
Wed- Workout B
Fri - Workout A
The Following Week:
Mon - Workout B
Wed - Workout A
Fri - Workout B
Enjoy your GROWTH
Pick based on what you have access to
Workout A
Exercise 1 - Leg - Squat 3 x 8
Exercise 2 - Back - Row 3 x 8
Exercise 3 - Chest - DB Press 3 x 8
Exercise 4 - Shoulder - DB Lateral Raize 3 x 8
Exercise 5 - Upper Back - Face Pull 3 x 15
Workout A
Exercise 1 - Leg - Squat 3 x 8
Exercise 2 - Back - Row 3 x 8
Exercise 3 - Chest - DB Press 3 x 8
Exercise 4 - Shoulder - DB Lateral Raize 3 x 8
Exercise 5 - Upper Back - Face Pull 3 x 15
Workout B
Exercise 1 - Posterior - Deadlift - 3 x 8
Exercise 2 - Back - Pulldown 3 x 8
Exercise 3 - Shoulder - Shoulder Press 3 x 8
Exercise 4 - Bicep - BB Curl 3 x 8
Exercise 5 - Calf - Calf Raise 3 x 15
Exercise 1 - Posterior - Deadlift - 3 x 8
Exercise 2 - Back - Pulldown 3 x 8
Exercise 3 - Shoulder - Shoulder Press 3 x 8
Exercise 4 - Bicep - BB Curl 3 x 8
Exercise 5 - Calf - Calf Raise 3 x 15
Do a 10 min warm-up and hit abs when you are done - Abs 3 x 12 of any ab exercise
This is so you don't have to think
This will build you up in every area
The triceps will be hit with your main pressing movements
If you need to pump them up hit some tricep press downs 3 x 10
This is so you don't have to think
This will build you up in every area
The triceps will be hit with your main pressing movements
If you need to pump them up hit some tricep press downs 3 x 10
This is simple as pie
Enjoy your journey
Focus on:
Showing up consistently
Proper Form
Go up in weight only when you can dominate
Eat Good (high protein - balanced diet)
Sleep Good (7-8 hours)
Watch your confidence, body and mind GROW
Enjoy your journey
Focus on:
Showing up consistently
Proper Form
Go up in weight only when you can dominate
Eat Good (high protein - balanced diet)
Sleep Good (7-8 hours)
Watch your confidence, body and mind GROW
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