Beginner Workout

Monday

  • Dumbbell Bench Press: 3×10
  • Cable Chest Fly: 3×10
  • Dumbbell Shoulder Press: 3×10
  • Dumbbell Lateral Raise: 3×10
  • Cable Rope Tricep Pushdown: 3×10

Tuesday

Hit 10,000 Steps for Daily Total

Wednesday

  • Barbell or Smith Machine Squat: 3×10
  • Machine Leg Press: 3x10Bodyweight Walking Lunge: 3×10
  • Machine Leg Extension: 3×10
  • Machine Leg Curl: 3×10

Thursday

Hit 10,000 steps for daily total

Friday

  • One-Arm Dumbbell Row: 3×10
  • Cable Lat Pulldown: 3×10
  • Seated Cable Row: 3×10
  • Cable Rope Face Pull: 3×10
  • EZ Bar Curl: 3×10

Saturday

  • HIIT (5 Rounds) 10 seconds on, 50 seconds off OR
  • 1 hour on Treadmill

Sunday

Hit 10,000 steps for daily total

Advanced Workout

Monday

  • Barbell Bench Press: 4×12
  • Barbell Row: 4×12
  • Dumbbell Chest Fly: 4×12
  • Straight-Arm Pulldown: 4×12
  • Incline Dumbbell Press: 4×12
  • Single-Arm Dumbbell Row: 4×12
  • Weighted Push-Up: 4xAMRAP*
  • Weighted Pull-Up: 4xAMRAP*

Tuesday

  • HIIT: 5×10 seconds
  • Hanging Leg Raise: 5×25

Wednesday

  • Barbell Squat: 4×12
  • Barbell Deadlift: 4×12
  • Barbell Walking Lunge: 4×12
  • Bulgarian Split Squat: 4×12
  • Barbell RDL: 4×12
  • Seated Leg Extension: 4×12
  • Seated Leg Curl: 4×12
  • Seated Leg Press: 4×12

Thursday

HIIT: 5×15 seconds

Friday

  • Barbell Shoulder Press: 4×12
  • Dumbbell Side Lateral Raise: 4×12
  • Cable Rear Delt Fly: 4×12
  • Cable Front Raise: 4×12
  • Dumbbell Arnold Press: 4×12
  • EZ Bar Skull Crusher: 4×12
  • EZ Bar Curl: 4×12
  • Cable Rope Overhead Extension: 4×12
  • Cable Rope Hammer Curl: 4×12

Saturday

  • 5 Rounds of 30 seconds each:
  • Mountain Climbers
  • Burpees
  • Medicine Ball Crunches
  • Push-ups

Sunday

Rest and Hit 10,000 steps for daily total

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