NEW TRAINING PROGRAM

NEW TRAINING PROGRAM

Purpose:

1. Establish a consistent and manageable routine 

2. Improve overall health and body composition 

Note: Best to be done as superset.

           Can be done consecutively.

 

 This is a 4 - 12 weeks program

Tag me after a workout. Let us know how you did!!


Monday

Lower body + Core + Cardio

WARM UP

  • Elliptical machine 10 min

WORKOUT

  • Leg press 4 x 15 rep
  • Pushups 4 x 15 reps
  • Machine Squats (wide stance/wider than shoulder width) 3 x 10 reps
  • DB biceps hammer curls 3 x 15 reps
  • Legs extensions 3 x 20 reps
  • Barbell biceps curls 3 x 15 reps
  • Seated hamstrings curls 3 x 15 reps
  • Seated calf raises ( full stretch at the bottom) 3 x 15 reps

CORE

  • Captain’s Chair Leg or knee Raises 4 x 15 reps
  • Jumping Jacks 30 seconds; rest 45 sec repeat 1x (4x)
  • Lying Machine crunches 4 x 15 reps
  • Jumping Jacks 20 seconds; rest 30 sec repeat 1x (4x)

STRETCH


Tuesday

Chest + Shoulders + Back

WARM UP

  • Cable Rope Face pulls 4 x 15 reps
  • Cable Rope Straight arm lat pull overs/downs 4 x 15 reps

WORKOUT

  • Machine Incline Chest Press 4 x 12 reps
  • Machine Neutral Grip Lat Pulldowns 4 x 15
  • Machine Flat Chest Press 3 x 10 reps
  • Ez Curl bar upright rows 3 x 15 reps
  • Machine Chest Flys  4 x 12 reps
  • Dumbell or machine lateral flys 4 x 15 reps
  • Dumbell front raise palms facing each (neutral grip) 3 x 12 reps


Wednesday

Cardio + Core + Stretch

CARDIO

  • Treadmill or stair master walk,  jog, or walk/jog 30 min 

CORE

  • Captain’s Chair Leg or Knee Raises 4 x 15 reps
  • Ab wheel 4 x 12 reps or hand walk outs


Thursday

Back + Triceps

WARM UP

  • Cable Rope face pulls 4 x 15
  • Lat pull over machine or cable standing lat pull over 4 x 15

WORKOUT

  • Under hand Pull ups 4 x 10 (can use assisted machine)
  • Chest supported row - T-Bar rows 4 x 12 reps
  • Chest supported DB triceps extensions 4 x 12 reps
  • Neutral handle seated cable rows 4 x 12 reps
  • Lying (face up) triceps extension DB or EZ curl bar 4 x 10
  • Hyper extensions 4 x 12
  • Standing Rope triceps extension/push downs

 

Friday

Shoulders (Deltoids aka Delts)

WARM UP

  • Pec deck  reverse rear delt flys 4 x 15 reps

WORKOUT

  • Machine Shoulder Press 4 x 12 reps
  • Incline bench Lateral raises 4 x 15 reps
  • Push ups 4 x 15
  • Dumbbell reverse rear delt flys 4 x 15 reps
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